January 30, 2018 – Strength/Swim

January 30, 2018 – Strength/Swim

Strength

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10 minute foam roll session prior to warmup.

10 minute general warmup

 

3 rounds for quality (light weight, move through with perfect execution):

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

As always – warm up on smaller jumps. STEP DOWN from the box and Make sure you have warmed up your calf/achilles prior to jumping.

 

Every minute on the minute for 15 minutes

12  kettlebell swings light and snappy! use your hips and not your shoulders.

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

12 V-ups

12 slow pushups

12 ring rows

 


Swim

We will focus on some shorter intervals and sprint work during this recovery week.

Warmup
200 Easy

2-4×100 Drill/swim by 25. Alternate drill between catch up and closed fist.

100-200 pull with buoy

Work Set: 30 seconds rest after 200s. 15 seconds rest after 50s. 10 seconds rest after 25s.
200 @ mile pace

2-4×50 @ 500 yard pace

6-8×25 Fast – best average. Don’t let the pace slip from the first to the last 25

200 @ mile pace

4-6×50 @ 500 yard pace

4-6×25 Fast – best average.

200 @ mile pace

6-8×50 @ 500 yard pace

2-4×25 Fast – best average

 

Cool down:

200 EASY

Total yards: 1900-2950