March 6, 2019 – Swim/Strength

March 6, 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
4×25 build slow to fast

Main Set:
4×75 @ CSS – 3 sec, 10 sec rec
4×25 FAST, 45 sec rec
2×200 @ CSS, 15 sec rec
4×25 FAST, 45 sec rec
4×75 @ CSS -3 secs, 15 sec rec

Optional:
4×25 FAST, 45 sec rec
4×100 @ CSS, 15 sec rec

CD:
200 EASY

Total yards: 2550-3050

Strength

As we get closer to race day, we like to start to phase out our strength sessions to make sure we are focused on race performance. We still will be doing strength on Sunday, but the focus changes a little bit in that session as well.

The time that you have dedicated toward strength on Wednesdays can be used as follows:
– Optional shorter strength session (see below)
– Food prep
– More sleep
– Mobility

We encourage you to do some of the above to make sure you can perform your best come race day

Optional Strength:
12 minutes: Back foundations Link here

Then 3 sets:
60 second plank from hand
60 second wall sit marches (alternate lifting each leg for about 2 – 3 seconds, dont rock back and forth)
40-60 second hang from bar