12 Days of Christmas Workout

12 Days of Christmas Workout

Warm up: 600 mix

12 x 50 @ :50 (25 Drill/25 Easy)

11 x 100 @ 1:10 w/ Fins, 1st 15 yards underwater off walls

10 x 75 @ 1:00 (FLY-BK-BR)

9 x 200 Free (@2:25 -> @2:20 -> @ 2:15, repeat x 3)

8 x 100 Free @ 1:20 (Rotating 25’s – fast, repeat x 2)

7 x 50 @ 1:45 Free w/ bucket

6 x 25 @ :25, head up, start from flags

5 x 150 @ 1:50, Pull w/ Low buoy

4 x 300 Pull, paddles & buoy @ r :15, breath 3/5 by 50

3 x 100 Kick no board…white water @ r :15

2 x 50 Sprint off blocks, under :25

1 x 200 warm down

8850

Merry Christmas…you’ll sleep well tonight!

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