Tag: strength

January 9, 2018 – Strength/Swim

January 9, 2018 – Strength/Swim


don’t forget to log your workouts on train heroic! email noel@akathlete.com – mobile access to all workouts

General 10 minute warmup

2 sets 10 reps each, move through with purpose – light and easy
single leg deadlift
pillar to plank pushup
hang clean (barbell or light dumbbells)
shoulder press

4 sets of 3 reps each:
Power clean (heavy)
immediately into
tall box jump
rest 90 seconds

Back squat
work to a heavy but perfect 5 reps over 5-7 sets.
then take 20% off the bar and do one big set of max reps – do not fail though (stop short of failure)

Tabata Pushups
20 seconds work, 10 seconds rest – 8 rounds!



Warm up:

200 EASY free

200 kick/swim – Alternate kick (flutter or dolphin) and swim every 25

200 pull – Use buoy and swim paddles if available. The pull buoys will help build swim specific upper body strength.

1-2 x (4 x 75) swim/drill/swim – Alternate between catch up drill and fist drill

Main set:

4-6 x 50 – 10 seconds recovery between 50s

6-10 x 100 @ endurance pace that gives 15 seconds rest. Finish last 25 of each 100 fast.

4-6 x 50 – 10 seconds recovery between 50s

4 x 25 no breathing. Finish off with some hypoxic training by trying to swim the length of the pool holding your breath. Give yourself enough time to recover between 25s.

Cool down:

200 EASY

Total yards: 2200-3100

January 6, 2018 – Strength/Swim

January 6, 2018 – Strength/Swim


Hello AK athletes. Make sure you are tracking your work in train heroic. in depth explanations and videos + workout purpose. email noel@akathlete.com if you haven’t signed up yet

10 minute foam roll

10 minute general warmup


3 rounds for quality:

10 weighted single leg glute bridge

1:00 minute 4 way dead bug nice and slow

12 KB thrusters – 6 each arm


Box jumps:

5 sets of 3 tall jumps. Rest 5 seconds between jumps and 60 seconds between sets


Every minute on the minute for 15 minutes

12 heavy kettlebell swings

12 reverse lunges (with kb on chest – moderate weight – total reps)

12 V-ups

12 slow pushups

12 ring rows


Swim – Endurance focus

Warm up:

200 EASY freestyle

2x (50 kick, 100 pull, 50 kick, 100 swim) – Use a pull buoy and a kickboard if available

4x (25 drill, 25 swim) – Alternate between fist drill and catch up drill

Main set:

3-5x 300 (first 25 of every 100 fast followed by 75 at moderate pace). The fast pace is not a sprint but used to vary the speed throughout the 300. Give yourself 10-15 seconds rest between 300s. Rest should be minimal to mimic a long steady endurance effort.

Cool down:

200 EASY choice stroke

Total yards: 2100-2700

January 2, 2018 – Strength/Swim

January 2, 2018 – Strength/Swim

Anchor Strength

Check out Train Heroic for daily programming. Email noel@akathlete.com for access. It is a great app to track all your strength workouts and see how much you have improved over time! All movements even have video instructions and tips for success.

General warmup – 10 minutes of jump rope, bike, jog, row, etc…


3 rounds (add a little weight to good mornings and lunges if needed):

10 Good mornings

10 Scap Pullups

10 Scap Pushups

16 Reverse Lunges (total)


10 sets: Back Squat x2 reps

Peel some weight (30-40%) off of the bar from your top weight last week – we want the bar to be fairly light. Be explosive. His each set of 2 every 90 seconds.


8 rounds. First round is Left, second round is right, etc… 4 rounds per side.

1:00 Foam roll IT bands and Glutes – or stretch if no roller

6 Single Arm dumbbell Thruster (light to moderate – focus on position and lockout)

8 Knees to elbow – if you can’t reach your elbow hold a knee raise for 1 solid second.


Supplemental swim – technique focus

Warm up:

200 EASY swim

2 x (25 kick, 50 swim, 25 kick, 50 pull)

Drills and skills:

2 x (4×25 drill – alternate between fist drill, hand drag, glide and heads up freestyle)

8×25 – build from slow to fast per 25 and then fast to slow for the next 25

Main set:

2x through. First round pull with buoy, second round regular freestyle

2-4 x 25

2-4 x 50

2-4 x 75

1-2 x 100

Cool down:

200 EASY Freestyle


Total yards: 1900-2900


Fist drill – Close your hand into a fist and swim freestyle normally. The drill reinforces the notion that when you are pulling that you should be also using your forearms, and not just your hands! This added emphasis on the surface area of the forearm also pushes you towards a higher elbow recovery.

Hand drag – Swim freestyle normally, but during the recovery phase drag your hand through the water. This drill emphasizes the high elbow recovery.

Glide – Try to cover the length of the pool with as few strokes as possible. Focus on length per stroke rather than rushing through to the next catch.

Heads up freestyle – This drill puts you off-balance, forcing you to kick harder to maintain a somewhat straight body line. It removes any over-glide at the front of your stroke. The removal of the glide also forces you to maintain a continuous rhythm with your stroke, which will encourage a higher elbow recovery.