Tag: Swim

January 13, 2018 – Strength/Swim

January 13, 2018 – Strength/Swim

Strength

Strength workout is on Train Heroic! If you don’t have access, check it out! Email noel@akathlete.com for access.


Swim

Warm up:

200 EASY free

100-200 kick/swim – Alternate kick (flutter or dolphin) and swim every 25

100-200 pull – Use buoy and swim paddles if available. The pull buoys will help build swim specific upper body strength.

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

Main set: As we build towards the demands of an olympic distance triathlon swim, our sets and work intervals will gradually become longer and more specific towards the demands of swimming 1500 meters.

2-4 x 50 – 10 seconds recovery between 50s. Swim at 400 yds race pace

3×100 @ endurance pace (mile pace) 15 seconds rest between intervals

2-4 x 50 – 10 seconds recovery between 50s.

2×200 @ endurance pace (mile pace). 15 seconds rest between intervals

2-4 x 50 – 10 seconds recovery between 50s

1 x 300 @ endurance pace (mile pace)

2-4 x 50 choice stroke

Advanced swimmers:

1 x 300 @ endurance pace (mile pace)

Cool down:

200 EASY

Total yards: 2150-3200

January 9, 2018 – Strength/Swim

January 9, 2018 – Strength/Swim

Strength

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!

 


Swim

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

Strength

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