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    • Day 46

    SWIM
    • Time: 1h 00m
    • Distance: 3350.00 yards
    • WU: 400
    • MS: 4x300 w/:30 rest
    • Idea here: 1st swim moderate straight
    • 2nd even split 150’s
    • 3rd descend 100’s
    • 4th descend 75’s
    • *2nd should be faster than the first and 3rd fast than 2nd and so on…
    • 100 loosen ( easy)
    • 10x25 kick 0:10 RI
    • 600 pull w/ paddles
    • 8x75 on evens (2,4 etc) middle 25 is fast and on the odds 1st and last 25 fast - rest is 15"
    • 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. 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

    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'