March 13, 2019 – Swim

March 13, 2019 – Swim

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
600 @ CSS, 60-120 sec rec
4×50 @ CSS – 3 sec, 10 sec rec
(500 @ CSS, 60-120 sec rec) optional
CD:
200 EASY

Total yards: 2450-2950

GNT:

WU:
200 EASY
4×50 – 25 kick/25 swim
4×50 – 25 drill/25 swim (use your favorite swim drill for these 50s)
Main set:
4×25
4×50
4×75
4×25
CD:
100 EASY

Total yards: 1400

 

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 https://youtu.be/4BOTvaRaDjI

 

Then 4 sets:

20 hollow rocks

15 banded good mornings (light but focus on good range and glute activation)

10 pushups @2112

5 KB front rack squats (5 each arm, 10 total) @3211