February 20, 2018 – Strength/Swim

February 20, 2018 – Strength/Swim


As always, check out train heroic for the strength program. We are able to track some great numbers on there – including how long the workouts are taking, how you’re feeling headed into the workout and if they are too tough or not. email noel@akathlete.com for access!

Last week of the build before we peak! While our training volume if maxed out with the swim bike and runs, we will maintain our strength this week with some easier sessions. Get in, move a little weight and get out. Important and necessary. Pretty Exciting stuff. If you notice we are doing some of the same movements over the last couple weeks – this is a good thing. We didn’t forget how to program, we want to drive home some movement patterns that will keep us healthy for the long term.


5 minutes on a bike, rower or a quick jog


3 rounds
10 birddogs (each side)
60 second 4 way deadbug
30 second side plank w/ 10 dips (dip hip to ground then up to sky slowly)
6-10 jefferson curls @ 8281 nice and slow

5 sets of 3 back squat – 60-65%
Rest exactly 75 seconds

Stretch out the legs on the way down, so ease into it, and explode on the way up. These should be 5 working sets at the same weight, but are not heavy. It should still feel like there is some weight on your back – but you shouldn’t be struggling – AT ALL.

Bulletproof shoulders

work through this nice and easy- with the swim today don’t blow yourself up

4 rounds of:

Suitcase carry – 50m each arm, perfect walking form

Trap 3 raise – 8 reps (1 second hold at the top, make sure you can do these with the hold and it should feel like you could do about 15 total reps each set – you could possibly have to do this without any weight)

Swim – 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:

3 sets of the following:

500 @ mile pace

50 @ Easy choice

#1 – Take the first 100 faster than mile pace and then settle into your race pace

#2 – the first 25 of every 100 practice sighting down the pool. Try to sight every 4-6 strokes

#3 – Build your speed every 25 yards for the final 200

4-8 x 25 All out sprint. Give yourself at least 45 second recovery.

Cool down:

200 EASY

Total yards: 2650-3150



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.