December 30, 2017 – Strength/Swim

December 30, 2017 – Strength/Swim

Strength

Anchor Strength Day!

If you haven’t joined the AK Athlete crew on TrainHeroic make sure you jump in in. Email noel@akathlete.com and join up! Workouts published to your phone app. Tracking strength numbers and more!

The work on train heroic is going to be a bit different today. If you are on the app – perform that workout. If you are here without the app, Let’s close out the year strong with the following:

5-10 min warmup of your choice

5 minute banded walking

Forward, back, side, wide waddle both forward and back

Activate

3 rounds:

10 contralateral single leg glute bridge

8 push-ups

6 pull-ups

Today we are going to get some muscular endurance work in, stay moving. Also we are chipping away at building some foundational structural balance.

Set a clock for 30 minutes. Alternated exercises every minute. Today you’ll use lower weight, don’t go full hulk.

10 Dumbbell bench

16 dumbbell stepups (8 right/left)

10 z press

16 single leg deadlift (8 right/left)

16 single arm bent over dumbbell Row, no support from other arm (8 right/left)

20 hollow rocks


Supplemental Swim

Warm up:

200 free EASY

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

2-4×50 pull

4-8×25 build slow to fast per 25 yds

Main set: Endurance focused main set. Drill: fist drill. 10-15 sec recovery between 100s. 100s @ 400 race pace.

50 kick

2-3×100 yds

200-300 yds @ sustained distance pace

50 kick

50 drill

2-3×100 yds

200-300 yds @ sustained distance pace

50 kick

50 drill

50 choice stroke

2-3×100 yds

200-300 yds @ sustained distance pace

Cool down:

200 EASY

Total yards: 2300-3200