December 16, 2017 – Strength/Swim

December 16, 2017 – Strength/Swim

Lets keep it rolling on this first week of Base 2 AK Athletes. We got some good squat work in Tuesday and today we will make sure to strengthen our backs.

Warmup:
10 minutes bike, row, jog
if you have a band use it for 5 minutes of walking.

Activate
3 rounds
10 birddogs (each side)
60 second 4 way deadbug
30 second side plank w/ 10 dips (dip hip to ground then up to sky slowly)
6-10 jefferson curls @ 8281

A:
5 sets
5-8 tall box jumps
(stretch the achilles good before this, warm up with a lower box. step down from the box, rest a couple seconds and hit the next jump. POWER! it should be tough, try to get 5 – dont smash your shins)
rest 90 seconds

B:
Four sets of:
Dumbell Straight Leg Deadlift (heavy) x 12 reps
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Suitcase carry x 60-80 seconds each arm (perfect walk)
Rest 45 seconds


Anchor Swim

Warm up

2x (50 swim, 50 kick, 50 drill, 50 swim). Drill: Catch up drill

Main Set

1 x 300 pull, recovery = 30 seconds, moderate pace

1-2 x 150 swim, recovery = 20 seconds negative split each 150

2-4 x 75 swim, recovery = 15 seconds, descend times 1-4

3-6 x 50 swim, recovery = 10 seconds, descend times 1-3, 4-6

2-4 x 75 swim, recovery = 15 seconds, descend times 1-4

1-2 x 150 swim, recovery = 20 seconds, negative split each 150

1 x 300 pull, recovery = 30 seconds moderate pace

2x(4×25 ALL OUT top speed)

Cool down

200 EASY

 

Total yards: 2150-2900