Training - Week of July 23

7/23/18 - Morning

Core Strength/Conditioning

2x:

Center plank left leg - 60 s
Center plank right leg - 60 s

Left side plank stacked leg - 60 s

Right side plank stacked leg - 60 s

Sit-ups with med ball - 20

Sea turtle lifts - 20

Bridges on med ball - 20

Russian twists with med ball - 20 reps per side

Leg drops with reverse crunch - 20

Pushups - 20

Pullups - as many as possible, second round opposite grip

7/23/18 - Evening

UWH practice - 1.25 hours

7/24/18 - Morning

OFF

7/24/18 - Evening

Warmup 400 swim

Main set
2 x 25 under, aSap (as SLOW as possible), keep track of times, rest after each 25 the same amount of time you stayed under.
2 x 100 huho, :20 rest, cruising pace (~75%)
2 x 25 under, aSap
2 x 100 hohu, :20 rest, cruising pace (~75%)
2 x 25 under, aSap
2 x 100 ouou, :20 rest, cruising pace (~75%)
2 x 25 under, aSap
250 kick, flutter w/ kick board, cruising pace
2 x 25 under, aSap
250 kick, flutter on back, cruising pace
2 x 25 under, aSap
250 kick, dolphin w/ kick board, cruising pace
2 x 25 under, aSap
250 kick, dolphin on back, cruising pace
2 x 25 under, aSap
Cooldown 200 cool down
Total = 2600

7/25/18 - Morning

Core Strength/Conditioning

2x:

Center plank left leg - 60 s
Center plank right leg - 60 s

Left side plank stacked leg - 60 s

Right side plank stacked leg - 60 s

Sit-ups with med ball - 20

Sea turtle lifts - 20

Bridges on med ball - 20

Russian twists with med ball - 20 reps per side

Leg drops with reverse crunch - 20

Pushups - 20

Pullups - as many as possible, second round opposite grip

7/25/18 - Evening

OFF

7/26/18 - Morning

Core Strength/Conditioning

2x:

Center plank left leg - 60 s
Center plank right leg - 60 s

Left side plank stacked leg - 60 s

Right side plank stacked leg - 60 s

Sit-ups with med ball - 20

Sea turtle lifts - 20

Bridges on med ball - 20

Russian twists with med ball - 20 reps per side

Leg drops with reverse crunch - 20

Pushups - 20

Pullups - as many as possible, second round opposite grip

7/26/18 - Evening

OFF

7/27/18 - Morning

Swimming

Warmup 200 swim 200 kick 200 huho
Main set
400 kick pace, either steady or descending (note 100 times)
2 x 150 on 2:30, Under-Over-BOGDAT-BOGDAT-Over-Under by 25
100 easy
200 kick “pacier” = must descend, 2nd 100 faster than every pace in 400
100 easy
100 huho all out, get time (1:05 high/1:06 low)
100 easy
REPEAT ALL
Cooldown 300 easy
Total = 3500

7/27/18 - Evening

OFF

7/28/18 - Morning

Swimming

Warm-up (300-500 yds)
100 UOOO @ 1:30
100 OUOO @ 1:30
100 OOUO @ 1:30
100 OOOU @ 1:30
4×50 Swim @ :45
100 UOUO @ 1:40
100 OUOU @ 1:40
100 UOOU @ 1:40
4×50 Swim @ :45
100 UUOO @ 1:45
100 OUUO @ 1:45
100 OOUU @ 1:45
4×50 Swim @ :45
Cooldown 500 yds

2600.  Also around 10-15 mins puck skills

7/28/18 - Evening

OFF

7/29/18 - Morning

OFF

7/29/18 - Evening

OFF