Warm Up
Four sets of:
25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 20 seconds between each 25 Meter efforts
Four sets of:
25 Meter Breathe Every Stroke
(Breathe every stroke – both sides – and pause for a count of 3 seconds on each side of your body before rolling to the other side)
Rest 20 seconds between each 25 Meter efforts
Challenging Sets!!!
(Beginner swimmers may consider cutting the following EMOMS in half.)
Every minute, on the minute, for 4 minutes:
Swim 50 Meters
(work on stabilizing your stroke count for each set)
Immediately followed by…
Every two minutes, for 10 minutes (5 sets):
Swim 100 Meters
Immediately followed by…
Every minute, on the minute, for 4 minutes:
Swim 50 Meters
(work on stabilizing your stroke count for each set)
Rest a bit, and then cool down with…
Every minute, on the minute, for 4 minutes:
25 Meter Swim
(focus on tucked chin and rotation of head to breathe – one goggle in the water, one goggle out)
I do my swimming and running on Sundays (our time – we are a day ahead in NZ). Had a 1 1/2 hour session with weightlifting coach. Worked up to 46kg snatch and 65kg C & J which are good numbers for me. We then spent quite a bit of time on single arm DB squat snatch. Built up to a comfortable 15kg. Then did an EMOM of 12 mins of 1. 10 cals row then maximum burpees – managed to get 8 each minute 2. maximum KB swings in 30 seconds – 16 or 17 3. UB Strict Pull… Read more »
Swimming : drills done, EMOM4 50s done, EMOM2.10 100s done, EMOM4 25s done
Yesterday’s
A. Jerks 205 still horrible
B. 245, 275, 305, 355, 375
C. Done
A1. No deficit 2:58, 3:02, 3:30, 4:05
B1. Done 8s, 75#
Heading to pool….
How is the shoulder feeling after yesterdays session?