• Week 1
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    • Day 39

    SWIM
    • Time: 45m
    • Distance: 2400.00 yards
    • WU: 400 warm-up
    • MS: 8x25 ez/hard
    • 8x100 on 1:00 rest - go thru the following set twice:
    • - 1.) 75ez – 25 fast
    • - 2.) 50ez – 50 fast
    • - 3.) 25ez – 75 fast
    • - 4.) 100 fast
    • 200 loosen (easy swim)
    • 6 * 100 pull on 1" rest
    • 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: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      40
      60
    • BACK
      Bent-Arm Pulldown
      3
      40
      60
    • BACK
      Seated row
      3
      40
      60
    • LEGS
      Step Ups
      3
      15
      20
    • LEGS
      2 Leg Squats
      3
      15
      20
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0
    Comments and Definitions

    Leg Press, Bent-arm pull down and Seated Rows
    Sets: 1-3
    Reps 40-60
    Speed: Moderate
    Recovery 1-2'

    Step Ups, Squats (2 leg)
    Sets: 2-3
    Reps: 15-20
    Speed: Slow
    Recovery: 1-1.5'

    AND Core #1, 2, and 3