January 27, 2018 – Strength/Swim

January 27, 2018 – Strength/Swim

Strength

A: General Warmup – 10 minutes, pick your poison

B: time for that booty burn, throw on some good music, grab a band and slap it around your knees or ankles. We are looking for 10 minutes of walking. forward, backward, side to side, and wide waddles forward and back. check out some banded walk videos on youtube – don’t rock your body back and forth, drive from the hip and glute. Knees and feet shouldn’t collapse in.

C: Super set for super athletes. – move through this steady w/45 seconds rest between movements

3 sets
10 Bulgarian split squats (10 each leg, moderate dumbbell weight)
15 ring rows – make them tough
6 tall box jumps (5 seconds rest between jumps, step down and make sure your calves and Achilles are ready to jump)
15 pushups – if these are easy, perform a 4-second pushup (1 second down, 1 in the bottom, 1 up, 1 at the top – count it out)

D: Hard-core

rest exactly 60 seconds between each movement
2 sets
Max Reps Toes to bar (or high knee raises)
15 pike ups (with sliders – or perform v-ups or tuck-ups)
30 seconds hard Russian twist (the second day on these this week – let’s get those obliques rocking!)


Swim

Beginners cut all volume in half (or more)

200 easy
4x 50 kick, 50 drills (sighting, thumb to the thigh, finger tip drag)
200 pull

Main set
400 @ endurance pace (first 25 of every 100 fast – then settle in)
R. 60 seconds
300 @ endurance pace (for the first 25 of every 100 swim fast – then sight the second 25 as you settle in to endurance pace)
R. 60 seconds
200 pull
R. 60 seconds
100 Fast (500 pace)
R. 60 seconds
300 @endurance pace (first 25 of every 100 fast – then settle in)
R. 60 seconds
200 pull
R. 60 seconds
100 fast
R. 60 seconds
200 @endurance pace sighting every 6 srokes
R. 60 seconds
100 fast (500 pace)

Cool down
200 easy

total distance 2900