05.02.2014

SESSION 1: GYM

Warm-Up:
3x:
SAM Shoulder Mobility Drill
10x Clapping Pushup
10 Inverted row OR DB row

LIFT:

  1. Bench Press & Pendlay Row: warm up from empty bar to working weights
  2. 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.
  3. Row: Put on a belt.  Do one all out set.
  4. Row: immediately take about 20% off the bar.  One more all out set.

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SESSION 2: POOL

Warm-Up: 200m alternating between:
25m Catch Up Freestyle*
25m Thumb Drag Drill**

Workout: 
(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.

Posted on April 24, 2014 .