SESSION 1: GYM
SAM Shoulder Mobility Drill
10 Empty Bar Presses
10 Chinups (palms in)
- Military Press and Chinups: warm up from empty bar to your working weight. Between sets, 10 chin-ups any way you can.
- Press: put on a belt- one all-out set at your working weight. Pause 30 seconds, one more all out set. Pause another 30 seconds, one last all out set. Do the same with pull-ups- one all out set, pause, repeat, pause, repeat.
Pendlay or chest supported row
*Accelerating Bench: bench press using chains, bands or a slingshot, all of which cause the bench to be lighter at the bottom, heavier at the top. Do not overload the actual weight- this is very high rep.
SESSION 2: POOL
- 5 25m Underwaters with freestyle return, leave on the 1:50 mark
- 500m of the following:
25m Zipper Drill*
25m Catch Up Drill**
100m Freestyle with paddles
Equal Rest Time
*Drag your thumb along your side on the return of the arm. All the way to your armpit, both arms at the same time
**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. Again for several laps.