February 13, 2019 – Swim/Strength

February 13, 2019 – Swim/Strength

Similar swim as last week but we are
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:
2-4×50 @CSS-5 + 25 sec rec
2-4×50 @CSS-2 + 15 sec rec
2-4×50 @CSS + 5 sec rec
2-4×50 @CSS-2 + 15 sec rec
2-4×50 @CSS-5 + 25 sec rec
2-4×50 @CSS-2 + 15 sec rec
2-4×50 @CSS + 5 sec rec
2-4×50 @CSS-2 + 15 sec rec
2-4×50 @CSS-5 + 25 sec rec

CD:
200 EASY

CSS is your 1500m race pace – try to dial in consistency on these days. CSS-5 means 5 seconds faster per 100 than your css (or 2.5 seconds faster per 50)

Total yards: 2350-3250

Strength

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

Warmup:
3 rounds:
Row/bike 500m/2 minutes
10 single leg step DOWN and up (front rack KB hold)
10 pushups @2111

3-4 rounds, rest exactly 60 seconds between movements
Station 1: 16 alternating glute bridge floor press (non pressing arm stays up – 8 each arm)
Station 2: 5 suitcase deadlift (each side) @3111
Station 3: 30 second single leg wall sit, add weight from last week
Station 4: 12 ring rows, tough