March 10, 2017 – LAVAMAN strength/swim

March 10, 2017 – LAVAMAN strength/swim


I know all of you endurance athletes out there were devastated when we skipped the strength workout on Tuesday…but we are in the final weeks of our peak cycle! so lets hit this work today and make sure you recover well.

General warmup x 10 min

3 sets:
Pigeon stretch x 1 min each side
lunge stretch x 1 min each side (squeeze but, dont arch back)

4 sets
Squat x 8 reps

Your choice today, back squat, front squat, zercher, single leg, front, box, etc… Purpose here is to move well, not heavy. rest about 60-90 seconds between reps. lower slowly but EXPLODE up. use a weight you could squat 25-30 times.

4 sets:
banded walk x 5 min
pushups x 12 reps
leg lowering x 15 reps

Swim – Race prep main set focus

Warm up:

300 EASY free. Every fourth length, change up the stroke.

2-4 x 75 swim/kick/swim by 25 swim

Skills and drills:

4-8 x 50 – 25 drill, 25 swim. Give yourself enough time between sets that you are not fatigued at all when you are doing your drills. We want to emphasize good technique and performing drills when fatigued is not effective. Choose from the drills below.

Main Set: 4×500s 

First 500: 5×100 with 2-5 seconds rest between 100s all @ endurance pace

Second 500: Straight 500 with your favorite swim toy (paddles/fins/pull buoy) @ endurance pace

Third 500: Repeat first set. 5×100 with 2-5 seconds rest between 100s all @ endurance pace

Fourth 500: Straight 500 negative split by 100s. Start slow for first 100 and make each subsequent 100 faster than the previous 100.

2-4 x 25 FAST. Give yourself plenty of time to rest between 25s. At least 30 seconds rest.

Cool down:

200 EASY choice stroke

Total distance: 2900-3300 yards


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.