December 2, 2017 – Strength/Swim

December 2, 2017 – Strength/Swim

Supplemental Strength

10 Minutes to get your chilly hot. Bike, Row, Jog.

3 sets:
4 Each leg -15-second contralateral glute bridge hold  each
8 single arm Dumbell Rows (no support from opposite hand – with unlocked knees, hinge at hips as far as a flat back will allow and row a dumbbell to your chest. pause at your chest for a second and get a good scap stretch at the bottom. Do not go heavy)
16 skater squats (total)

A: Every Minute on the Minute for 12 Minutes:
3 Deadlifts
Add 10 -15 lbs from last week, but move the weight faster this week. Crisp clean movements, big butt squeeze at the top of each rep.

this is the third week of this progression so let’s Finish strong before we switch it up next week.

2-4 sets
10 reps bent over barbell row (1-second hold at top, 2 second negative – heavy as tempo and form will allow – focus on straight back and pinning bar to the sternum at the top)
rest 60 seconds
10 reps strict knees to elbows (focus on hollow at the bottom, if unable to reach elbows, pull knees as high as possible and hold for 1 second)
rest 60 seconds

(if you haven’t been training much this week do 4, if you are training heavy do 2sets and be done!)

Supplemental swim or bike



3 x (25 kick/100 swim/25 kick)



1-4 sets of 50 yds – focus on length per stroke

100 choice stroke


Main set: Maintain an all day pace for the middle portion of each set (i.e. 50s, 100s, 200s) and Fast for the 25s (not all out sprint)

1-2 x (25, 50, 25 yds)

1-2 x (25, 100, 25 yds)

1-2 x (25, 200, 25 yds)

1-2 x (25, 300, 25 yds)

Advanced swimmer:

1x (25, 400, 25 yds)


Cool down:

200 yds EASY

Total yards: 1650-3100