November 14, 2018 – Swim

November 14, 2018 – Swim

Swim

WU:
2-3x(25 kick/50 swim/25 kick)
2-3x(25 kick/75 swim)
2-3x(75 swim/25 kick)
Main set:
200 holding 500 pace
100 EZ
5-10×50 odd fast, even easy
100 pull
2-4×75 easy/fast/easy by 25
1-2x (4×25 FAST with plenty of rest)
CD:
200 EASY

Total yards: 1750-2500

Strength

Warmup

2-4 Sets:
Control of each movement is most important. Keep loads light and really focus on feeling what small muscles are working for you.

6 Half Kneeling Single Arm Landmine Press @ 31X2 tempo
rest 30sec
14 Lateral Band Walks/side
rest 30sec
30sec Kettlebell Side Plank/side rest 60sec

A) Box Step Up

3×10-12, add weight from last week but keep the movement controlled

B1) Single Leg Suitcase Deadlift

3×8, rest 30 seconds

B2) Bent over barbell row

3×8-10 @2112

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11/13/18, 5(04 PM

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3×8-10 hold 3 seconds at top, tough angle, rest 60 seconds

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C) Suitcase Carry

View Exercise History

3 sets of 50meters each arm, heavy rest as needed