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
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