April 17, 2018 – Strength/Swim

April 17, 2018 – Strength/Swim

Check out todays strength workout on Train Heroic! If you are racing GNT then priority should lie in the swim, but if you have extra time let’s hop in the weight room as well.


Warm up:

Swim 200 yards EASY! – Mix up your strokes


Kick, easy effort – 4×25 yards with a kick board. 15 seconds recovery between each set. Focus on kicking from the hips and keeping those toes pointed

Drill, focus on technique over speed – 6×25 yards. Alternate between fingertip drag drill and fist drill. See notes for technique tips on these drills.

Main set:

Swim, moderate effort (think of this as your swim race pace) – 3×25 yards, 10 seconds recovery between 25s

Swim, moderate effort – 3×50 yards, 15 seconds recovery between 50s

Swim, moderate effort – 3×75 yards, 25 seconds recovery between 75s

Swim, moderate effort – 3×100 yards, 30 seconds recovery between 100s

Swim, Fast effort – 2×75 yards, 35 seconds recovery between 75s

Swim, Fast effort – 2×50 yards, 25 seconds recovery between 50s

Swim, All out speed! – 2×25 yards. 45 seconds recovery between 25s.


Cool down:

Swim, easy effort – 100 yards



Fingertip drag: Swim freestyle normally, but during the recovery phase drag the tips of your fingers through the water. This drill emphasizes the high elbow recovery.
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.


Warmup: 10 minutes row, run, bike


3 sets, quality effort:
10 single leg glute bridge each leg
rest 15 seconds
30 sec forearm plank
rest 15 seconds
10 side plank rotations, each side
rest 15 seconds
10 jefferson curls, light/slow
rest 15 seconds


Squat 5×5 – this is the third week of squats on this block. i want you to add 5-15 lbs to last week, resting exactly 90-120 seconds between sets. Ease it down and POWER out of the hole.

3 sets, rest 60 seconds between exercises:
12 lateral lunge – weight if you can, 6 per leg
12 ring rows – TRX works too. choose an angle you can hit 12 ring rows with 2 seconds up, 2 seconds down
12 single arm dumbell press