May 15, 2018 – Strength/Swim

May 15, 2018 – Strength/Swim



3 rounds for quality:
10 birddogs (each side)
40 second 4 way deadbug
30 second side plank w/ 10 dips (dip hip to ground then up to sky slowly)
6-10 jefferson curls @ 4242


Back Squat 5,5,4,4,3

Squat @ 32×1 – Decreasing the reps this week so you can increase the weight slightly from last week – target increasing by 5-10 lbs for each set. REMEMBER TEMPO 3 seconds down, 2 in the hole, explode up.


4 Rounds:
8 Glute Bridge DB press
rest 60s
10 Bent over dumbell rows (2 seconds down, 2 hold at the top, 1 arm at a time)
rest 60s

Bulletproof 2

4 Sets for consistent effort

45sec Wtd Wall Sit (hold KB’s in front rack position)
45sec Wtd Plank (elbow plank with plate on your back)
5-10 pullups
20 walking lunges light weight
rest as needed, but no longer than you need to keep a consistent effort_)



Today we will spend some time at race pace, but we arent putting in too hard of work due to race day!

Warm up:

Swim 200 yards EASY! – Mix up your strokes


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, 4×25 yards – build from slow to fast for each 25.

Main set:

Swim, race pace 3 x 100  with 15-20s rest between 100’s – we want this to be at race pace, with little rest between 100s.

Swim, easy effort – 2×200 yards, 20-30 seconds recovery between 100s

Swim, fast – 2-4×25 yards, 30 seconds between 25

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.