Run 20' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.
SWIM
Time: 1h 00m
Distance: 3000.00 yards
Swim Endurance
Form
60
3000
WU: 500 free.
MS: Work on form. Finger tip drag (high elbows), catch-up drill, fist drill, good follow through past hips:
20 x 100 drills at easy pace, focus on proper drill performance. 10 sec. rest between.
CD: 500 free
FTD - Finger Tip/Drag Drill - With each arm recovery, drag your fingertips through the water close to your body. This helps you really rotate your torso to get your elbow high enough to keep your fingertips in the water.
CUD - Catch Up Drill - Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke.
CFD - Closed Fist Drill - You will be swimming freestyle with your hands closed in a fist. This should get you to have a better 'feel' for the water. Unless noted otherwise, this is usually done by swimming with your hands closed in a fist for 4 strokes, and then open your hands for 4 strokes, alternating until you get to the other end.
Sports
Sport
Time
Core Training
45m
Comments and Definitions
Plyometrics
1. Rope jumping: 2 sets of 50 jumps (45 sec recoveries)
2. Skipping: 3 sets of 50 skips(45 sec walk recoveries)
3. Forward 2-leg hopping for height: 2 sets of 30 hops (45 sec walk recoveries)
4. Forward 1-leg hopping for distance: 2 sets of 30 hops/leg (45 sec walk recoveries)
5. Bench jumps: 1 set of 30 jumps/leg (45 sec recovery)
Core #1, 2, and 3
Bench Jump (Plyo workout) - Place 1 foot on the bench & 1 on the floor, and you pull yourself up with the higher leg in a sort of explosive jump--bringing the one on the floor up to the height of the one on the bench. It is more of a lifting of your weight with the higher leg than a jump.
Plyometrics
1. Rope jumping: 2 sets of 50 jumps (45 sec recoveries)
2. Skipping: 3 sets of 50 skips(45 sec walk recoveries)
3. Forward 2-leg hopping for height: 2 sets of 30 hops (45 sec walk recoveries)
4. Forward 1-leg hopping for distance: 2 sets of 30 hops/leg (45 sec walk recoveries)
5. Bench jumps: 1 set of 30 jumps/leg (45 sec recovery)
Core #1, 2, and 3
Bench Jump (Plyo workout) - Place 1 foot on the bench & 1 on the floor, and you pull yourself up with the higher leg in a sort of explosive jump--bringing the one on the floor up to the height of the one on the bench. It is more of a lifting of your weight with the higher leg than a jump.