December 5, 2018 – Swim/Strength

December 5, 2018 – Swim/Strength

SWIM

WU:
400 EASY
2-4×75 (25 kick/50 swim)
3-6×50 (25 drill or choice stroke, 25 free)
Skills & Drills:
4-8×25 drill
Main Set:
200 steady pace
2×100 Build within 100
4×50 fast with lots of rest
Repeat set 1-3 times
CD:
200 EASY

Total yards: 1600-3200

Strength Base Week 2: Day 3

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) RNT Split Squat 

3×10 each leg; rest 90 seconds – hold dumbbells at your sides, Increase weight from last week – tempo @3111 

B1) Goblet Squat

3×10 reps @5551; rest 30 seconds  Heavy – 5 seconds down, 5 hold, 5 seconds up

B2) Pullups

3×3.3.3 reps (cluster reps. perform 3 reps, rest 10 seconds, 3 reps, rest 10sec, 3 reps) Weight these as much as you can – you can even drop a little weight between reps if you wish

rest 90 seconds before going back to goblet squats. 

C) KB Front Rack Wall Sit

Accumulate 6 minutes, 3 minutes with the kettlebell on each side, heavy – shoot for 30-45 seconds round so pick the right weight.