December 19, 2018 – Swim/Strength

December 19, 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:
2-4×75 (25 drill/25 swim/25 drill)

Main Set:
4×50 swim rec. 5 sec
2×25 FAST rec 15 sec
3×50 pull
4×25 FAST
2×50 swim
6×25 FAST
Complete set 1-2 times

CD:
200 EASY

Total yards: 1750-3000

Strength

Warmup 

Every 5mins Complete the Following x 3 Sets Row 400m
16 russian Step Ups (24/20″)
7-10 Knees to elbow 

*5mins should be sufficient time to complete the work without pushing too much. If it is not then please scale back the distance of your row. 

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) Single Leg Kettlebell Deadlift 

3×8, @31×1 rest 30 seconds 

B2) Pendlay Row 

3×8-10 hold 2 seconds at top, rest 60 seconds 

C) Cross body Suitcase and OH carry 

View Exercise History 

3 sets of 50meters each arm/side (appx 40 seconds) – hold one kettlebell in suitcase and another overhead, the suitcase should be heavier than the overhead.