April 24, 2018 – GNT Swim/Strength

April 24, 2018 – GNT Swim/Strength


The past 3 weeks he hit a back squat cycle – this week is a deload week so we can recover and stay strong all year. Today we have a few circuits that will allow us to get some bulletproofing

3 Rounds – Not for time. But move continuously at moderate effort and wake up the body.

Jog/Bike 90sec @ moderate pace
30 second Hollow hold
16 Alternating Single Leg RDL – focus on balance

4 sets for quality:
10 goblet squats, moderate to light weight – 2 seconds down, 2 seconds in the bottom
30 second side plank each side
5-8 pushups @ 2 seconds down, 1 second hold in bottom, 1 second up, 1 second hold at

3 sets for quality
10 single arm dumbell row, light with 2 second hold at top
10-30 seconds tuck sit
10 slow and controlled glute bridges


Warm up:

Swim 200 yards EASY! – Mix up your strokes


Kick, easy effort – 4×25 yards with a kick board. 15 seconds recovery between each set. Focus on kicking from the hips and keeping those toes pointed

Drill, focus on technique over speed – 4×25 yards. Alternate between fingertip drag drill and fist drill. See notes for technique tips on these drills.

Swim, Pull with buoy – 2×50 yards. Focus on getting length per stroke.

Main set:

Swim, moderate effort (think of this as your swim race pace) – 2×25 yards, 10 seconds recovery between 25s

Swim, moderate effort – 2×50 yards, 15 seconds recovery between 50s

Swim, moderate effort – 2×75 yards, 25 seconds recovery between 75s

Swim, moderate effort – 3×100 yards, 30 seconds recovery between 100s

Swim, Fast effort – 4×50 yards, 25 seconds recovery between 50s

Swim, All out speed! – 4×25 yards. 45 seconds recovery between 25s.


Cool down:

Swim, easy effort – 100 yards



Fingertip drag: Swim freestyle normally, but during the recovery phase drag the tips of your fingers through the water. This drill emphasizes the high elbow recovery.
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.


Warmup: 10 minutes row, run, bike