• Week 1
    Print Week

    • Day 4

    SWIM
    • Time: 45m
    • Distance: 2000.00 yards
    • WU: 400 Warmup
    • MS: 300 on 1:30 rest
    • 2x150 on 0:45 rest
    • 4x75 on :30 rest
    • 100 loosen (easy)
    • 4x100 pull w/ paddles on 0:30 rest
    • CD: 200 warmdown
    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
      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'