May 1, 2018 – Strength/Swim

May 1, 2018 – Strength/Swim


AK ATHLETES! first off we wanted to let you know that we will start incorporating a lot more tempo into the daily programming. this will build tons of strength and motor control. for each movement we will prescribe 4 numbers. each number stands for the pace that you perform a portion of the movement. The numbers are ordered down, bottom, up, top i.e. back squat @ 31×1 this means 3 seconds down, 1 second at the bottom, explode up, 1 second at the top or pushup @ 2111 this means 2 seconds down, 1 second in the bottom, 1 second up, 1 second at the top

For everyone doing gold nugget we are going to prioritize swim today today and strength on Saturday. For everyone else, go full tilt today, lets kick this new strength cycle off strong!


Focus on controlled movement and getting your muscles warm, you can opt to do some aerobic work to get your core temperature up if you would like (i.e. 10 minute on the rower)

3-4 rounds
10 bird dogs each side slow and controlled
30 second side plank each side
14-20 walking lunges slow and controlled


Back Squat x 7, 7, 6, 6, 5, 5

Build weight throughout but maintain a STRICT tempo of 3 seconds down, 2 second hold in the bottom, explode up and 1 second at the top. record your weight we will build on this next week.

We will write this tempo like this: Back squat x 7,7,6,6,5,5 @ 32×1


Perform these with 45-60 seconds rest between movements. If you are feeling fresh, go 4 rounds. If beat up from yesterday do 3.

6-8 Lunges slow and controlled @2111
8-10 Pushups @2111 try to get all the reps, so use assistance or perform the 2 seconds down from your feet and go up from your knees
8-10 Ring Rows – @2112 – longer hold at he top, adjust your body angle as needed.
60 seconds Plank – add weight if this is easy.



As we get closer to race day, we’re going to get more specific with our training. Today we’ll throw in some longer sets to see how it feels to swim distances similar to what we’ll swim for the race.

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.

Main set:

Swim, moderate effort (think of this as your swim race pace) – 1×300 yards, 60 seconds recovery after set

Swim, moderate effort – 2×200 yards, 30 seconds recovery between 200s

Swim, moderate effort – 2×100 yards, 20 seconds recovery between 100s

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

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.