January 9, 2019 – Swim/Strength

January 9, 2019 – Swim/Strength

SWIM

WU:
400 EASY
2-4×75 (25 kick/50 swim)
3-6×50 (25 drill or choice stroke, 25 free)
2×25 underwater no breathers. 1 min rest
Skills & Drills:
4×50 (25 drill/25 swim)
Main Set:
2×25 free
2×50 Fast, 30 sec rec
2×75 build per 25
2×100 @CSS +10 sec
(2×125) @CSS + 15 sec
(2×150) Alternate choice stroke and free per 25
(2×125) @CSS +15 sec
2×100 @CSS + 10 sec
2×75 build per 25
2×50 Fast, 30 sec rec
2×25 free
CD:
200 EASY

Total yards: 2250-3250

Note: Novices should skip the Skills and Drills as well as everything in parenthesis in the Main Set

Strength

Similar to last week we are going to build in a little strength volume while steadily moving through some sets.

Warmup:
3 rounds:
Row/bike 500m/2 minutes
10 russian KBS
10 single leg box jump (low and controlled, each leg)
10 pillar to plank press up

4 rounds, rest exactly 60 seconds between movements
Station 1: 10 seated dumbell press @2112 (no back support)
Station 2: 10 single leg box step down (each – @30×1 – tap and stand)
Station 3: 30 Hollow rocks
Station 4: 10 Bent over Row with barbell, wider grip but keep elbows from flairing @2112