December 12, 2018 – Swim/Strength

December 12, 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:
4-8×50 (25 drill/25 swim)

Main Set:
4×50 pull (rec. 10 sec)
4×50 kick
4×50 FAST swim (rec. 20 sec)
Complete set 1-3 times

CD:
200 EASY

Total yards: 1600-3200

Strength

Warmup
Control of each movement is most important. Keep loads light and really focus on feeling what small muscles are working for you.

2-4 Sets:
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
3×8 – 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 Deadlift
3×8, rest 30 seconds
B2) Supinated Ring Row
3×8-10 hold 3 seconds at top, tough angle, rest 60 seconds

C) Single Arm Overhead Carry
3 sets of 50meters each arm, heavy rest as needed