• Week 1
    Print Week
  • Day 10

    SWIM
    • Time: 1h 00m
    • Distance: 2500.00 yards
    • WU: 100 breast/100 free/50 fly or free if you don't do fly well then /50 kick.
    • MS: 5 x 200 free at T pace, 30" rest between.
    • 5 x 200 pull w/paddles, 15" rest between.
    • CD: 200 backstroke easy.
    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: 40m
    • 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
    • LEGS
      Step Ups
      3
      15
      20
    Comments and Definitions

    Sets: 2-3
    Reps: 15-20
    Speed: Slow
    Recovery: 1-1.5'