January 16, 2018 – Strength/Swim

January 16, 2018 – Strength/Swim

Strength

A: General Warmup
As you warm up cycle through a couple 20-second bouts of higher intensity

B: DB suitcase deadlift
10 reps each side – no rest between sides, 90 seconds rest between sets.

C:
3 Sets
Pullup x 10
Bulgarian Split squat x 10 each leg (with dumbells)
Standing DB press
Rest exactly 45 seconds between each movement, and sets. Whereas the deadlifts were a bit heavier I want you to back off on weight a bit for this and focus on steady movement with perfect execution. Don’t grab the tiniest weights, but don’t feel like you are straining to complete reps.

D:
3 sets
Trap 3 raise x 10 reps
rest 90 seconds – very lightweight here, full range of motion. retract your SCAPS! think of bulletproofing your shoulders, now blowing them up.


Swim

Today we want you to focus on some sighting drills. Play around with siting every 4-8 strokes. Try this during warmup and some working sets. If you don’t swim straight in open water, you will be adding a lot of distance to your race.

Warmup
200 Easy WU
4x(4×25 – alternate kick and drills – sighting and choice drill by 25)
50-100 pull

Working Sets
3×100 same endurance pace as last week (mile pace) with 15 seconds rest
3×75
3×50
3×25
100 choice stroke easy

2×100 same mile pace with 10 seconds rest
2×75
2×50
2×25
100 choice stroke easy

Advanced Swimmers Only:
1×100 all these are with shorter rest but same pace. 5 seconds rest
1×75
1×50
1×25
then
300 @ endurance pace

All Swimmers:
4-8x 25 sprint

200 cool down