February 17, 2018 – Strength/Swim

February 17, 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…


5 minutes of banded walks – forward, backwards, sides and wides. Make sure you drive from your hip and get those hips and glutes burning then  27 squats

If you do not have a band just perform 27 squats.


5 working sets (warm up to the weight you will use – but don’t count the warmup sets)

3 Power clean at moderate weight, big jump and fast turnover (substitute 5 tall box jumps or HUGE broad jumps if needed) rest exactly 75 seconds


4 sets:

8 Suitcase deadlift followed by 50meter suitcase carry.

Perform 8 moderately heavy DB suitcase deadlifts immediately followed by a PERFECT walk with a heavy dumbbell by your side. You can change weight here if you need to drop weight for the walks.


Every Minute on the Minute for 16 minutes (4 rounds) perform:
12 Pillar to plank push up
15-25 Hollow rocks
15 Superman
25second side plank each side (both to be done in one minute)

Swim – technique and aerobic endurance focus

Warm up:

200 EASY free

2-4 x 50 kick/50 swim

Skills and drills:

4-8 x 75 drills for first 50 followed by 25 swim. For the first 50 do sighting drills for the first 25 and choice drill for the second 25

Main set: Davis mile – descending intervals that add up to 1650 yards. Doo all these at your mile swim pace.

275 – 20 seconds recovery

250 – 20 seconds recovery

225 – 20 seconds recovery

200 – 15 seconds recovery

175 – 15 seconds recovery

150 – 15 second recovery

125 – 15 second recovery

100 – 10 second recovery

75  – 10 second recovery

50 – 10 second recovery

25 – 10 second recovery

4-8 x 25 All out Sprints on the minute

Cool down:

200 EASY choice stroke

Total yards: 2650-3250


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.