November 21, 2018 – Swim/Strength

November 21, 2018 – Swim/Strength

SWIM

WU:
300 EASY
4-6×50 drill 25/swim 25 alternating between finger drag and closed fist swimming for drill

Main Set:
5-10×25 build slow to fast with 10 seconds rest interval
100-400 steady pace
5-10×25 build slow to fast,
100-400 steady pace
200 pull
4×25 FAST

CD:
200 Easy

Total yards: 1450-2200

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 Single arm glut bridge dumbbell press @ 31X2 tempo

rest 30sec

5 burpee broad jumps

rest 30sec

30sec-60sec dead hang with 10 scap pull-ups

A) Box Step Up

3×8 – try to hold a kettlebell or dumbbell in the front rack and add weight from last week but keep the movement controlled

B1) Snatch grip straight leg Deadlift

3×8, rest 30 seconds

B2) Supine, feet elevated ring or barbell row

3×8 hold 1-2 seconds at top, if you can’t get all the reps focus on a 3 second negative, rest 60 seconds

C) cross body, overhead and suitcase, carry

3 sets of 50meters each side, heavy. rest as needed