February 10, 2018 – Strength/Swim

February 10, 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 Bird Dogs

30 seconds side plank (each side)

10 single leg glute bridge


5 sets: 3 power cleans + 3 Front squats (sub tall box jumps for power cleans if needed! – be safe, step down, prep you achilles)

today I want you to pick the a weight that allows you stay snappy but is not super light. rest exactly 90 seconds


3 rounds.

6 barbell row, moderate weight – flat back! pin the bar to your sternum for a solid second

rest 30 seconds

10 Trap 3 Raise – light weight, technique focus, hold for one second at the top (this will improve our glide in the pool)


Swim – technique and aerobic endurance focus

Warm up:

200 Easy

100-200 pull easy

2-4×100 – kick/swim/drill/swim – Alternate drill between heads up freestyle, fist drill, hand drag, and glide. See notes below.

Main set:

600 @ endurance pace

2×25 Fast

50 choice stroke

400 @ endurance pace (last 25 of every 100 faster than endurance pace)

2×25 Fast

50 choice stroke

400 @ endurance pace (first 25 of every 100 sighting drill)

2×25 Fast

50 choice stroke

(Optional) 200 @ endurance pace (no walls)

8×25 sprint with at least 45 seconds rest

Cool down:

200 Easy

Total Yards: 2400-3100


Endurance pace is your all day pace. This is slightly slower than your mile pace.

With the sighting drill, pick out an object on the far side of the pool and try to focus on that as you look up to sight every 4-6 strokes.

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.