December 19, 2017 – Strength/Swim

December 19, 2017 – Strength/Swim

Strength

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 spent 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 (x is explode), fourth is the time at the top

Warmup:
10 minutes to get your chilly hot

Activate:
Food Chain
3 rounds:
10 reverse lunges with very lightweight overhead in right hand
10 reverse lunges with very lightweight overhead in left hand
10 pillar to plank press up
10 air squats
10 scap pullups

A: Strong Legs, Strong Body
5 reps
Squat 5 reps at 75% @20×1 (control the weight down for a quick 2 seconds, explode up!)
rest 90-120 seconds

Add 5-15lbs to last weeks weight. We are getting stronger! Write this weight down. Keep the rest as prescribed

B: Press and Pull Paradise
3 rounds:
Z-press 10 reps (moderate weight – elevate your butt if flexibility is an issue)
Rest 30 seconds
Strict Pullup 10 reps (use band assistance if needed, you MUST get 10 reps in a row)
Rest 30 seconds
Hollow rock – V up 20/10 (20 hollow rocks followed by 10 V or tuck-ups)
Rest 2 minutes


Supplemental Swim

Warm up:

200 free EASY

2-4×100 (50 kick, 50 swim)

Drills:

4-6×50 drill 25/swim 25 (drill: alternate catch up drill and close fist)

4-8×25 build slow to fast for each 25

Main set: speed pyramid.

4×25 fast, recovery = 10 secs

2-4×50 moderate pace, rec = 10 secs

2-4×75 moderate pace, rec = 15 secs

4×100 All day swim pace, rec = 15 secs

2-4×75 moderate pace, rec = 15 secs

2-4×50 moderate pace, rec = 10 secs

4×25 fast, rec = 10 secs

Cool down:

200 EASY

 

Total yards: 2000-2900