• Week 1
    Print Week

    • Day 88

    SWIM
    • Time: 45m
    • Distance: 1000.00 yards
    • Swim Drills - KEY WORKOUT
    • Form
    • 45
    • 1000
    • WU: 200 easy swimming. Then 2 x 50 Swim Golf.
    • MS: 8 x 50yd/m w/:20 rest:
    • #1-3:Right Side Kick
    • #4-6: Left Side Kick
    • #7-8: Six Kick Change.
    • *Mastery of a drill determines progression, not yardage. 2x 50 Swim Golf. Did you improve your swim golf score?
    • CD: 200
    Comments and Definitions

    Right Side Kick: How: Kick on your right side, with left shoulder pointed to the sky Head: Relaxed, underwater, look at the side of the pool. Advanced it to look at the bottom, but be sure to maintain vertical shoulders when on your side: shoulders perpendicular to bottom of the pool. Arms: Right arm extended, left hand rests on left thigh. Toes: Toes pointed, ankles relaxed. Keep width of kick within "tube" created by your body: relatively narrow. Breath: Take a small sculling motion with right hand and roll head easily to breathe. Exhale slowly and smoothly. Notes: 1. Keep shoulders perpendicular to pool bottom. "Point belly to the side of the pool." 2. Relatively narrow kick. 3. Smooth breath by rolling your head up to the sky. Left Side Kick - just the opposite of above. Six Kick Change - Start with Right Side Kick. 6 kicks, then pull and roll over to Left Side Kick. 6 kicks left side, roll, repeat.

    Strength
    • Time: 45m
    • 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'
    Time 75