January 6, 2018 – Strength/Swim

January 6, 2018 – Strength/Swim

Strength

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10 minute foam roll

10 minute general warmup

 

3 rounds for quality:

10 weighted single leg glute bridge

1:00 minute 4 way dead bug nice and slow

12 KB thrusters – 6 each arm

 

Box jumps:

5 sets of 3 tall jumps. Rest 5 seconds between jumps and 60 seconds between sets

 

Every minute on the minute for 15 minutes

12 heavy kettlebell swings

12 reverse lunges (with kb on chest – moderate weight – total reps)

12 V-ups

12 slow pushups

12 ring rows

 


Swim – Endurance focus

Warm up:

200 EASY freestyle

2x (50 kick, 100 pull, 50 kick, 100 swim) – Use a pull buoy and a kickboard if available

4x (25 drill, 25 swim) – Alternate between fist drill and catch up drill

Main set:

3-5x 300 (first 25 of every 100 fast followed by 75 at moderate pace). The fast pace is not a sprint but used to vary the speed throughout the 300. Give yourself 10-15 seconds rest between 300s. Rest should be minimal to mimic a long steady endurance effort.

Cool down:

200 EASY choice stroke

Total yards: 2100-2700