October 15, 2017
Supplemental Strength
Warmup:
5 minutes row
5 rounds
10 scap pushups
30 second hollow hold
A:
5 sets 10 dumbell bench press
Rest 90 seconds
I want 2 seconds on the negative, warm up with a couple sets of 5 at lighter weight. All five sets at a weight you could move 15-20 times if you had to. Some of you may be asking WHY BENCHPRESS???…. trust the program. Email me if you need more answers
B:
5 sets
20 reps dumbell death march
Rest 2 minutes
Use a weight that is challenging, but keep good form – feel the burn!
C:
10 sets
10 second hollow hold
5 straddle V ups
10 second hollow hold
Rest 60 seconds
Supplemental Swim
Warm up and drills:
200 warm up EASY
2-4×100 (50 kick, 50 swim)
4-6×50 drill 25/swim 25 (drill: alternate between catch up drill and close fist swim)
4-8×25 build slow to fast for each 25
Main set: speed pyramid. Give yourself 5-10 seconds rest between intervals and 15 seconds rest between sets
2×25 fast
2-4×50 moderate pace
2-4×75 moderate pace
2-4×100 threshold pace
2-4×75 moderate pace
2-4×50 moderate pace
2×25 fast
Cool down:
200 EASY
Total yards: 1700-2800