December 12, 2017 – Strength/Swim

December 12, 2017 – Strength/Swim

Today is an Anchor Strength Day. A few things we want to focus on for this Base 2 cycle – write down your weight and move the weight fast! We have spend the last few months working on good form and building up our bodies to handle a bit heavier loads. As we focus on increasing the power of our legs this cycle it will be important to load the bar up and focus on driving through the weight.

TEMPO – first number is seconds down, second is the bottom hold, third is seconds up (z is explode), fourth is the time at the top

Warmup:
10 minutes to get your chilly hot

Activate:
3 rounds:
4 downward dog to cobra – nice and easy, get a good strength
30 seconds in pigeon pose each leg
12 side lunges (total)
4 pushups @ 2222

A:
5 reps
Squat 5 reps at 70% @20×1 (control the weight down for a quick 2 seconds, exlode up!)
rest 60 seconds
60 seconds FLR
Rest 60 seconds

Write this weight down. Rest exactly 60 seconds.

B:
2 rounds easy pace:
10 kettlbell swings (heavy – focus on a hip hinge – do not “squat” the swing. Drive the hips and squeeze the but)
10 single leg glute bridge each leg
10 kettlbell swings
10 squat jumps HIGH
Rest 90 seconds


Supplemental Swim

Today’s focus is the strength workout, but if you can manage to squeeze in a swim you will reap the benefits of two swim workouts a week.

Warm up:

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

Skills and drills:

2-3x (3×50: drill 50, pull 50, swim 50)

Main set: Davis Mile – 1650 yds broken up. Maintain even pace for all intervals.

275 swim (11 lengths) @ 20 seconds rest

250 swim (10 lengths) @ 20 seconds rest

225 swim (9 lengths) @ 20 seconds rest

Novice swimmers start from here:

200 swim (8 lengths) @ 15 seconds rest

175 swim (7 lengths) @15 seconds rest

150 swim (6 lengths) @ 15 seconds rest

125 swim (5 lengths) @ 15 seconds rest

100 swim (4 lengths) @ 10 seconds rest

75 swim (3 lengths) @ 10 seconds rest

50 swim (2 lengths) @ 10 seconds rest

25 swim (1 length)

Cool down:

200 EASY

Total: 2000-2900 yds