January 23, 2019 – Swim/Strength

January 23, 2019 – Swim/Strength

SWIM

WU:
400 EASY
2-4×75 (25 kick/25 drill/25 swim)
3-6×50 (25 drill or choice stroke, 25 free)
2×25 underwater no breathers. 1 min rest
4×25 build from slow to fast

Main Set:
1-3×50 @CSS-3 sec + 25 sec rec
1-3×50 @CSS-3 sec + 15 sec rec
1-3×50 @CSS-3 sec + 5 sec rec
1-3×50 @CSS-3 sec + 15 sec rec
1-3×50 @CSS-3 sec + 25 sec rec
1-3×50 @CSS-3 sec + 15 sec rec
1-3×50 @CSS-3 sec + 25 sec rec
1-3×50 @CSS-3 sec + 15 sec rec
Optional: Repeat first 4 sets following 3 minute recovery

CD:
200 EASY

Total yards: 2150-3150

Note: Do one less 50 than you did the week before. If you did 4 sets of 50 the week before, this week you drop down to 3 sets. We are dropping the sets but increasing the pace. The goal is to make each 50 the same pace, we are just varying the recovery interval. Try to make each 50 as easy as possible at that pace.

Strength

On Wednesday 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
5 airsquats @5511
10 single leg box jump (low and controlled, each leg – build height from last week – still working these in. focus on balance during your land)
20 shoulder taps while in plank from hands

4 rounds, rest exactly 60 seconds between movements
Station 1: 10 dumbell floor press @2112
Station 2: 20 front rack walking lunges (1 KB in front rack, alternate arm each set)
Station 3: 10 reverse snow angels slow and controlled
Station 4: 12 Archer ring row – tough