January 2, 2019 – Swim/Strength

January 2, 2019 – 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:
2×100 swim
4×50 pull rec. 10 sec
4×50 build
4×25 FAST swim rec. 20 sec
Complete set 1-2 times

CD:
200 EASY

Total yards: 1800-3000

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 Down and up

3×8 – @3011 each leg. try to hold a kettlebell or dumbbell in the front rack and just tap the ground, don’t stop. This try to use the same or more weight but make the negative 3 seconds

B1) Snatch Grip Deadlift

3×8, @2111 rest 30 seconds (pause at the knee for 2 seconds)

B2) supine ring row

3×8-10 hold 1 second at top,

C) hollow rock

Accumulate 5 minutes of rocking