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

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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