Christmas Training

Here is a workout you can prepare at home and have with you in case a coach says to pull out this workout. This is something you can design the way you want so long as you meet the below parameters. In each table, you will have options to choose from and parameters to meet. Build the workout, print it out, keep it in a 1-gallon size zip lock bag in your swim bag with the other Christmas Training materials in Coach Matt's e-mail. At some point, a coach may ask for you to get this workout and it needs to be ready. The zip-lock bag will keep the workout dry and give you the ability to keep it at the lane with you. Most likely, this will only be used when every swimmer can have a wall. 

Directions:

• Meet all Parameters in each Table
• Challenge Yourself!
• You can only use each option in each column once! Once it is used you cannot use it again!

Warm Up - Choose 3 - continuous - can only choose TWO K/D

Set 1

• Choose 4
• Yardage must meet a minimum total of 2800y
• Must use SHIRTS on TWO of the choices
•  If you choose to do the Pull - ONLY use the PADDLES with FREESTYLE. If you do ANY other stroke for PULL - ONLY use the BUOY!

Set 2

• Choose 2
• Must meet a minimum total of 1800y
• Must use SHIRTS on ONE of the choices
•  If you choose to do the Pull - ONLY use the PADDLES with FREESTYLE. If you do ANY other stroke for PULL - ONLY use the BUOY!

Set 3​

• Repeat til end of practice
• Must do all options before repeating any of them