Focus: Strength

WARM UP (1500 yards)

Valentine’s Day Trivia – Correct answer gets to choose the # of reps
Dryland warm-up:
Who was Cupid’s father? Lunge walk
What is the world’s record for the longest kiss? Push-ups
What did St. Valentine protest that lead to his death by Claudius II? Marching Planks
What movie is this quote from, “You had me at hello.” Vertical kicks 1:00

1 x 400 choice

10 x tricep push ups

8 x 75 :20s rest
Odds are 25 doggie paddle + 50 free
Evens are 25 Tarzan + 50 free

4 x 75 Kick :20s rest
Odds are 25 Tombstone + 50 white water freestyle kick
Evens are 25 fashion model + 25 backstroke + 25 fly on back

2 x (4 x 25 on :30) choice
#1: Fast to EZ, #2: EZ to Fast, #3: All EZ, #4: All Fast

MAIN SET (1950 yards)

Three Rounds on Descending Intervals – Start w/ interval on the left

  • 4 x 100 on 1:40/1:35/1:30
  • 1 x 200 (Start 200 on 100 interval)
  • 1 x 50 EZ backstroke recovery

COOL DOWN (200 yards)

  • 1 x 100 breaststroke
  • 1 x 100 backstroke

Total Yards: 3600

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s