• Week 1
    Print Week

    • Day 18

    SWIM
    • Time: 1h 00m
    • Distance: 2800.00 yards
    • WU: 400 Warm-up
    • MS: 3x200 0:45 rest
    • 8x25 kick 0:10 rest
    • 4x100 0:25 rest
    • 8x25 kick 0:10 rest
    • 5x50 0:10 rest
    • 100 loosen easy swim
    • 6x75 pull with paddles 0:20 rest
    • CD: 200 warm-down
    Comments and Definitions

    Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked. 'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Loosen (Swim) - just means easy - 'loosen up', whether it be easy free, back, breast.

    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      6
      3
      6
    • BACK
      Bent-Arm Pulldown
      6
      3
      6
    • BACK
      Seated row
      6
      3
      6
    • LEGS
      Hamstring curl
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0
    Comments and Definitions

    Sets: 3 or 6 depending on exercise.
    Reps: 3-6 or 15-20 depending on exercise.
    Speed: Slow-Mod
    Recovery: 2'-4'