Tag: CSS

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

February 20, 2019 – Swim/Strength

February 20, 2019 – Swim/Strength

Swim this week is the same as last week, dialing in some shorter distances just a bit faster than our CSS pace.

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

Home Strength session today – should be able to do everything from your living room!

Warmup:
3 rounds:
5 inchworms slow and controlled
5 airsquats @5551 (5sec down, 5 in bottom, 5 up)
10 plank press ups

4-5 rounds, Starting each station every minute (EMOM – means you will start the station on the top of the minute, your rest is only what is left in that minute before moving on to the next movement)
Station 1: 30 seconds jumping lunges
Station 2: 45 seconds hollow rock (or hold – scale as needed to keep low back pinned to floor)
Station 3: 30 second Nose to wall handstand hold (or 10-15 pushups)
Station 4: rest 1 minute

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

February 9, 2019 – Swim

February 9, 2019 – 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.
4×25 Build slow to fast

Main Set:
1-2×200 @ CSS 25 sec rec
90 seconds easy recovery
6-10×100 @ CSS, 15 sec rec
90 seconds easy recovery
1-2×200 @ CSS, 25 sec rec
Full recovery before the next
4×25 fast, 60 sec rec

CD:
200 EASY

Total yards: 2450-3250

February 6, 2019 – Swim/Strength

February 6, 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:
2-4×50 @CSS + 25 sec rec
2-4×50 @CSS + 15 sec rec
2-4×50 @CSS + 5 sec rec
2-4×50 @CSS + 15 sec rec
2-4×50 @CSS + 25 sec rec
2-4×50 @CSS + 15 sec rec
2-4×50 @CSS + 5 sec rec
2-4×50 @CSS + 15 sec rec
2-4×50 @CSS + 25 sec rec

CD:
200 EASY

CSS is your 1500m race pace – try to dial in consistency on these days.

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 (lower box, no time at bottom – little weight it ok)
10 plank press ups

3-4 rounds, rest exactly 60 seconds between movements
Station 1: 8 dumbbell shoulder press
Station 2: 15 glute bridge with 2 second hold at top (light weight on hip if needed)
Station 3: 30 second single leg wall sit
Station 4: 6-8 strict chest to bar pullup (shoot for powerful explosions, break these up if needed)