• Week 1
    Print Week

    • Day 93

    SWIM
    • Time: 1h 30m
    • Distance: 4500.00 yards
    • WU: 1000 swim & 4x100 on :20 rest.
    • MS: 3x800 on :30 rest.
    • After last 800, you are going to pull an easy 300.
    • Last set is 8 x25 on 1:00 as fast as you can.
    • 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.

    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      8
      15
    • BACK
      Seated row
      3
      8
      15
    • BACK
      Bent-Arm Pulldown
      3
      8
      15
    • LEGS
      Step Ups
      3
      8
      15
    • LEGS
      Hamstring curl
      3
      8
      15
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0
    Comments and Definitions

    Sets: 2-3
    Reps: 8-15
    Speed: Fast
    Recovery: 3'-5'
    Stretch in between sets as well.