Category: Swim

April 17, 2019 – Swim/Strength

April 17, 2019 – Swim/Strength

Swim (GNT/all)

GNT:
WU:
200 EASY
4×50 (25 drill down, 25 swim)
4×75 – 25 kick/50 swim

Main set:
4×25, 15 sec rec
3×50, 20 sec rec
2×75, 20-25 sec rec
1×100, 30 sec rec
2×75, 20-25 sec rec
3×50, 20 sec rec
4×25, 15 sec rec

4x underwater 25s – see how far you can swim underwater in one breath, easy swim to finish if needed, plenty of rest

CD: 100 EASY

Strength
5 rounds easy pace:
10 goblet squats
60 second plank from hands
15 glute bridges
10 reverse snow angels – slow and controlled

April 13, 2019 – Swim

April 13, 2019 – Swim

GNT:
WU:
200 EASY
4×25 kick
4×25 drill
4×25 swim

Main set:
2×100, 20-25 sec rec
4×25, 15 sec rec
4×50, 20 sec rec
4×25, 15 sec rec
4×50, 20 sec rec

CD: 100 EASY
total yards: 1500
————————-
OTHER (if you’re not racing GNT – or are racing a longer swim
WU: 400 EASY
2-4×75 (25 kick/50 swim)
3-6×50 (25 drill or choice stroke/25 free)

Skills & Drills:
w/ fins: 2×25 underwater dolphin kick no breathers.
6×25 Build slow to fast

Main Set: 2×100 @ CSS -5 sec
4×50 -5 sec 400 @ CSS
4×50 @ CSS -5 sec
300 @ CSS 4×50 @ CSS -5 sec
200 @ CSS
8×25 FAST

CD: 200 EASY

Total yards: 3300

April 10, 2019 – Swim

April 10, 2019 – Swim

SWIM

GNT:
WU:
200 EASY
4×25 – 25 drill down 25 swim
4×75 – 25 kick/50 swim
Main set:
2×25, 15 sec rec
2×50, 20 sec rec
2×75, 20-25 sec rec
2×100, 30 sec rec
2×75, 20-25 sec rec
2×50, 20 sec rec
2×25, 15 sec rec
CD:
100 EASY
Total yards: 1500

Experienced swimmers:
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
6×25 build slow to fast
Main Set:
200 @ CSS 15-20 sec rec
4×50 @ CSS -3 sec, 10-15 sec rec
200 @ CSS, 15-20 sec rec
4×50 @ CSS -3 sec, 10-15 sec rec
200 @ CSS, 15-20 sec rec
4×50 @ CSS -3 sec, 10-15 sec rec
200 @ CSS, 15-20 sec rec
CD:
200 EASY
Total yards: 2800

March 30, 2019 – Swim

March 30, 2019 – Swim

SWIM

GNT:
WU:
200 EASY
4×75 – 25 kick, 25 drill, 25 swim
4×50 – 25 choice stroke, 25 swim
Main set:
3×50, 15 sec rec
2×75, 20 sec rec
1×150, 30 sec rec
2×75, 20 sec rec
3×50, 15 sec rec
CD:
100 EASY
Total yards: 1550

Lavaman:
Morning swim at course practicing sighting. Bike 20-30 mins easy followed by 10-15 min run off bike

March 27, 2019 – Swim/Strength

March 27, 2019 – Swim/Strength

Race week!

Still take a bit of time to move around today if you are racing Lavaman – but keep it REALLY easy. If you are GNT this week’s strength will be a good prep for the future strength sessions to come.

Optional strength
12 minutes: Back foundations https://youtu.be/4BOTvaRaDjl

Then 2-3 sets:
30m quadruped crawl
10 pushups (2 seconds down)
10 V ups (or 15 tuck ups)
20 Goblet squats with 3 second negative and 2 second pause in bottom

Swim