January 16, 2019 – Swim/Strength

January 16, 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:
4×50 (25 drill/25 swim)
2×25 underwater no breathers. 1 min rest
Main Set:
2-4×50 @CSS + 30 sec rec
2-4×50 @CSS + 20 sec rec
2-4×50 @CSS + 10 sec rec
2-4×50 @CSS + 5 sec rec
2-4×50 @CSS + 20 sec rec
2-4×50 @CSS + 10 sec rec
2-4×50 @CSS + 20 sec rec
2-4×50 @CSS + 10 sec rec
CD:
200 EASY

Total yards: 2250-3050

Strength

On Tuesdays we have simple strength workouts that, over time, build a really strong base for us to build our endurance on.

Warmup:
3 rounds:
Row/bike 500m/2 minutes
10 Reverse lunges each leg – alternating (front shin vertical)
10 single leg box jump (low and controlled, each leg – build height from last week)
45-60 second plank from hands

4 rounds, rest exactly 60 seconds between movements
Station 1: 10 seated dumbell press @2112 (no back support – this week alternate arms and accumulate 10 each arm)
Station 2: 10 Kang Squats (@3131 – focus on a great good morning position then transition to an upright squat)
Station 3: 10-15 toes to bar (tuck with 1 second hold if needed)
Station 4: 10 see-saw dumbbell row (alternating row, 10 each @2111)