January 2, 2018 – Strength/Swim

January 2, 2018 – Strength/Swim

Anchor Strength

Check out Train Heroic for daily programming. Email noel@akathlete.com for access. It is a great app to track all your strength workouts and see how much you have improved over time! All movements even have video instructions and tips for success.

General warmup – 10 minutes of jump rope, bike, jog, row, etc…


3 rounds (add a little weight to good mornings and lunges if needed):

10 Good mornings

10 Scap Pullups

10 Scap Pushups

16 Reverse Lunges (total)


10 sets: Back Squat x2 reps

Peel some weight (30-40%) off of the bar from your top weight last week – we want the bar to be fairly light. Be explosive. His each set of 2 every 90 seconds.


8 rounds. First round is Left, second round is right, etc… 4 rounds per side.

1:00 Foam roll IT bands and Glutes – or stretch if no roller

6 Single Arm dumbbell Thruster (light to moderate – focus on position and lockout)

8 Knees to elbow – if you can’t reach your elbow hold a knee raise for 1 solid second.


Supplemental swim – technique focus

Warm up:

200 EASY swim

2 x (25 kick, 50 swim, 25 kick, 50 pull)

Drills and skills:

2 x (4×25 drill – alternate between fist drill, hand drag, glide and heads up freestyle)

8×25 – build from slow to fast per 25 and then fast to slow for the next 25

Main set:

2x through. First round pull with buoy, second round regular freestyle

2-4 x 25

2-4 x 50

2-4 x 75

1-2 x 100

Cool down:

200 EASY Freestyle


Total yards: 1900-2900


Fist drill – Close your hand into a fist and swim freestyle normally. The drill reinforces the notion that when you are pulling that you should be also using your forearms, and not just your hands! This added emphasis on the surface area of the forearm also pushes you towards a higher elbow recovery.

Hand drag – Swim freestyle normally, but during the recovery phase drag your hand through the water. This drill emphasizes the high elbow recovery.

Glide – Try to cover the length of the pool with as few strokes as possible. Focus on length per stroke rather than rushing through to the next catch.

Heads up freestyle – This drill puts you off-balance, forcing you to kick harder to maintain a somewhat straight body line. It removes any over-glide at the front of your stroke. The removal of the glide also forces you to maintain a continuous rhythm with your stroke, which will encourage a higher elbow recovery.