February 27, 2019 – Swim/Strength

February 27, 2019 – Swim/Strength

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:
4×50 @ CSS – 5 sec,
4×100 @ CSS, 15 sec rec
4×25 FAST, 1 min rec
4×75 @ CSS -3 secs, 15 secs rec
Repeat main set after 2 min rec

CD:
200 EASY Total yards: 2300-3300

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)

Strength

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

Warmup:
3-4 Sets: focus on great movement, don’t rush
30sec Contralateral deadbugs
rest 15sec 
15m Quadruped Crawl (move very slow and deliberately)
rest 15sec 
10 Jeffersons Curls Light 
rest 60-90sec

3-4 rounds, rest exactly 30 seconds between movements
Station 1: 16 alternating glute bridge floor press (non pressing arm stays up – 8 each arm – working these again from 2 weeks ago, try to increase weight)
Station 2: 15-20 prone hamstring curls (banded is ok, lay on bench or floor)
Station 3: 10 Archer ring rows, tough
Station 4: 10 goblet squats @32×1