December 23, 2017 – Swim/Strength

December 23, 2017 – Swim/Strength

Anchor Swim

Warm up

200 EASY swim

2x (100 pull, 50 kick, 50 drill). Drill: alternate between catch up drill and fist drill

8×25 alternate building from slow to fast and then fast to slow per 25. recovery=10 seconds

Main Set: 3-5 times through

4 x 50 swim @ recovery=10 seconds

#1=25 easy/25 fast

#2=25 fast/25 easy

#3=50 easy

#4=50 fast (90%)

2 x 50 swim (fast, 95%) @ recovery=15 seconds

1 x 100 swim (build so each 25 is progressively faster) @ recovery=10 seconds

1 x 50 swim (easy) @ recovery=20 seconds

Cool down:

200 EASY

Total yards: 2350-3250

 


Supplemental Strength

Today we need to stay moving and get some maintenance work in. Make no mistake this work will drive success in the long term. but it should be about 30-40 minutes of work max

Warmup
10 minutes

Activate
10 minutes of banded walking. try this set with a “hip circle” or a band around your knees
3 sets
forward walk 50′
backyard walk 50′
side walk 50 each way
wide waddles forward 50′
wide waddles back 50′

A:
3-5 rounds at constant but easy pace.
12 contralateral glute bridge (6 each way, 1 second hold at top)
1 minute plank
3-5 strict pull-ups
5-10 pushups
20 hollow rocks