SESSION 1: GYM
SAM Shoulder Mobility Drill
10x Clapping Pushup
10 Inverted row OR DB row
- Bench Press & Pendlay Row: warm up from empty bar to working weights
- Bench: One all out set. Using rest-pause method, take a 20-30 second break, then one more all out set. One more 20-30 second break, and one more set.
- Row: Put on a belt. Do one all out set.
- Row: immediately take about 20% off the bar. One more all out set.
SESSION 2: POOL
Warm-Up: 200m alternating between:
25m Catch Up Freestyle*
25m Thumb Drag Drill**
(1) 4 Rounds:
100m Swim with Paddles
90 Seconds Rest
(2) 4 Rounds:
100m Freestyle with Fins
30 Seconds Rest
*Catch up freestyle: When you finish a stroke, (when your arm is out stretched in front of you about to pull) don't begin the next stroke until the other arm is out in front of you.
**thumb drag drill: Drag youf thumb along your side on the return of the arm. All the way to your armpit, both arms at the same time, for several laps.