• Week 1
    Print Week

    • Day 32

    SWIM
    • Time: 1h 00m
    • Distance: 3100.00 yards
    • WU: 400
    • MS: 400 (first 150 long smooth, 250 pick it up...note the 200 splits, Not Broken – straight 400) 0:45 RI
    • 2x50 back 0:30 RI - just to loosen
    • 2x200 (first 100 long moderate, second attempt to even split) 0:20 RI
    • 2x50 back 0:30 RI - just to loosen
    • 4x100 0:25 RI
    • 150 loosen
    • 6x125 pull 0:20 RI
    • 8x25 ez/FAST 0:40
    • CD: 200 warm down
    Comments and Definitions

    '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.

    Strength
    • Time: 40m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0
    Comments and Definitions

    Sets: 2-3
    Reps: 15-20
    Speed: Slow
    Recovery: 1-1.5'