November 18, 2017 – Strength/Swim

November 18, 2017 – Strength/Swim


BOOM. Day 2 of Strength this week. Hard Work Pays Off, don’t forget it. Every solid rep you do is another opportunity to improve your performance in your sport. Strength and performance can’t be bought. Every second and every pound is earned. So lets get to it.

Set a timer for 10 minute and hop on a rower or bike. Every two minutes step off and perform 20 jumping jacks.

3 sets
10 single leg deadlift 3 second negative – very little to no weight
60 seconds ipsilateral deadbug
10 Scap pullups

Every minute on the minute x 12 minutes
Deadlift x 3 reps
Let feel dictate load, the weight should feel challenging but always move quickly with perfect form. Add weight if its too light to start.

3 rounds
10 pullups
15 second single leg glute bridge hold (2 second hold at top)
20 mountain climbers (10 each leg, PULL knee to chest HARD for 2 seconds per rep)
rest 60 seconds


Warm up:

2x (100 swim, 50 kick, 50 pull, 50 kick, 50 pull, 100 swim)


4×75 (drill/swim/drill). Alternate between catch up drill and closed fist swim drill.

Main set:

Straight 400 (the first 25 of every 100 is fast with 75 easy for the remaining 75)

Straight 300 (the first 25 of every 75 is fast)

Straight 200 (the first 25 of every 50 is fast)

Advanced swimmers only (4×100 fast. 50 easy choice stroke between 100s)

2x (4×25 FAST. On the minute – give yourself a lot of rest but be sure to do these FAST).

200 cool down.

Total yards: 2200-3000