February 13, 2018 – Strength/Swim

February 13, 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…


10 minutes of banded walks – forward, backwards, sides and wides. Make sure you drive from your hip and get those hips and glutes burning


3 sets sets: 8 single leg dumbbell straight leg deadlift

Choose a weight you can hit for all 8 reps with perfect balance. take off your shoes for this and feel that ankle working. I want you to take (count it) 3 seconds to reach the bottom and then fire those hammies to finish the movement


4 rounds.

8 Pullups – use assistance if needed to make it feel like you could hit 15 pull-ups each set. I want slow and controlled, 1 second chin hold at the top

8 Single arm dumbbell bench – not too heavy, feel the core work to stabilize. lower easy, explode up.

12 leg lower – 4 second count down!

Swim – technique and aerobic endurance focus

Warm up:

300 EASY swim

4-8 x 50 (25 kick / 25 swim)

4-8 x 50 (25 drill / 25 swim) – Alternate between drills in the notes section.

Main set:

2-3 sets of the following:

200 @ mile pace

2×100 @ build every 25 ending at 400 yard pace. Recovery 15 seconds

4×50 Fast with 15 seconds recovery

Cool down:

200 EASY

Total yards: 2100-3100

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.