12 Days of Christmas

5:15-5:25: WARM UP(200 – 400 yards)

  • 200 – 400 yards on your own until everyone arrives

5:25- MAIN SET (2850 yards)

  • 5:25-5:31: 12 x 25 choice on :30
  • 5:32-5:34: 11 x tricep push-ups
  • 5:35-5:41: 10 x 30s of vertical kicks (:30s kick + 10s rest)
  • 5:42-5:54: 9 x 50 (drill 25 + swim 25) on 1:10
  • 5:55-5:56: 8 x push-ups on land
  • 5:57-6:09: 7 x 75 (odds are backstroke) on 1:40
  • 6:10-6:21: 6 x 75 or 100 (first 25 is stroke IM order) on 1:50
  • 6:22-6:23: 5 x V-sits on land
  • 6:24-6:34: 4 x 100 or 150 on 2:30 (1st 50 or 100 is pull)
  • 6:35-6:37: 3 x front or backward no hand somersault drill
  • 6:38-6:42: 2 x 25 sprint from a dive on 2:00
  • 6:43-6:46: 1 x 200 cool down

Total Yards: 3050 – 3250

 

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