October 1, 2017 – Strength/Swim

October 1, 2017 – Strength/Swim


Warmup: 15 minutes row or jog

5 sets
10 supine leg lowers
5 ten second air squats (5 seconds down, 5 up)

Rest as needed, but stay moving. trying to get warm

5 sets
Backsquat x 12 reps (2 second hold in bottom)
Rest 90 seconds

Hold for 2 seconds in bottom of squat. Pick a weight you could hit for 20 – 25 reps and use it for all 5 sets (add weight if too easy)

3 sets:
Dumbell Deadlifts x 10 reps (get a good stretch, not too heavy)
Rest :45 seconds
Pushups x 10 reps, 2 second hover over ground, 3 second hold at top
Rest :45




300yds EASY

Skills and Drills:

2-6 sets of 75yds (25 kick/25 drill/25 swim) – Alternate between catch up drill and single arm swim

2-4 sets of 100yds – Alternate between freestyle and choice of stroke every 50yds

Main set:

4-10 sets x 25yds build from slow to fast

1-4 sets x 100yds pull using buoy

4-10 sets x 25yds build from slow to fast


200yds EASY


Total yards: 1150-2250

Notes: When doing the single arm drill, hold your non-pulling arm out in front of you. Give yourself 5-10 seconds rest in between 25s when doing the build sets.