February 3, 2018 – Strength/Swim

February 3, 2018 – Strength/Swim

Check out Train Heroic for our strength 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 slow airsquats (2 seconds down, 2 seconds up)

10 Scap pushups


4 sets: Pullups x 5 reps

today I want you to pick the assistance (or add weight) that allows you to have a 1-second hold at the top and exactly 60 seconds of rest between sets.


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

10 Single Arm bent over dumbbell rows (light to moderate weight – focus on position and lockout – no support from opposite arm)

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


Swim – technique focus

Warm up:

200 EASY freestyle

2-3 x 50 kick/ 50 swim

100-200 pull with buoy

Skills and drills:

4×75 swim/drill/swim (alternate between drills in notes below)

4×50 sighting drill

Main set:

200-400 @ mile pace

4×75 build by 25

200-400 @ mile pace

4×75 first 25 fast followed by 50 @ settle pace

Cool down:

200 EASY choice stroke

Total yards: 2200-2800



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.