• Week 1
    Print Week

    • Day 44

    SWIM
    • Time: 1h 00m
    • Distance: 2900.00 yards
    • WU: 300 Free & 3x100 on 20" rest. 200 Technique (drill)
    • MS: 3x100 15" rest.
    • 200 Kick
    • 3x100 10" rest
    • 200 Pull
    • 3x100 5" rest
    • 200 Easy.
    • Then Sprint 16x25 FAST! 30" rest.
    • CD: 200
    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. Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

    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

    Sets: 1-3
    Reps: 40-60 or 15-20 depending on exercise
    Speed: Mod
    Recovery: 1'-2'