Training - Week of August 13

8/13/18 - Morning

Core Strength/Conditioning

2x:

Center plank left leg right arm - 90 s
Center plank right leg left arm - 90 s

Left side plank hip drop - 90 s

Right side plank hip drop - 90 s

V-ups with med ball - 30

Swimmers - 90 s

Dead legs on med ball - 30 each leg

Jack knives - 30 reps per side

Sprinters sit ups - 30 reps per side

Pushups - 25

Pullups - as many as possible, second round opposite grip

8/13/18 - Evening

UWH practice - 1.25 hours

8/14/18 - Morning

OFF

8/14/18 - Evening

OFF

8/15/18 - Morning

Core Strength/Conditioning

2x:

Center plank left leg right arm - 90 s
Center plank right leg left arm - 90 s

Left side plank hip drop - 90 s

Right side plank hip drop - 90 s

V-ups with med ball - 30

Swimmers - 90 s

Dead legs on med ball - 30 each leg

Jack knives - 30 reps per side

Sprinters sit ups - 30 reps per side

Pushups - 25

Pullups - as many as possible, second round opposite grip

8/15/18 - Evening

Warm-up 500 m
3×100 Kick   @ 1:40
2×75   Huho @ 1:15
3×100 Kick   @ 1:40
2×75   OUO   @ 1:15
3×100 Kick   @ 1:20
2×75   UOU   @ 1:10
3×100 Kick   @ 1:40
6x25   FU      @ :40

500 cd

Total: 2800 m

8/16/18 - Morning

OFF

8/16/18 - Evening

Warm-up 500 m
1000 Kick
Full Recovery
50 UO @ 1:00
50 OU @ 1:00
2×25 ASAP @ 1:00
2×25 FU Sprint @ :45
5×100 FU @ 2:10
300 cd
2500 m

8/17/18 - Morning

1x:

Center plank left leg right arm - 90 s
Center plank right leg left arm - 90 s

Left side plank hip drop - 90 s

Right side plank hip drop - 90 s

V-ups with med ball - 30

Swimmers - 90 s

Dead legs on med ball - 30 each leg

Jack knives - 30 reps per side

Sprinters sit ups - 30 reps per side

Pushups - 25

Pullups - as many as possible, second round opposite grip

15 mins cardio bike

8/17/18 - Evening

OFF

8/18/18 - Morning

OFF

8/18/18 - Evening

OFF

8/19/18 - Morning

Warm-up 500
Set:
200 Swim @ 2:45
3×100 Huho @ 1:30
3×50 UO @ 0:45
:30 rest

x3

500 cd

Total: 2950

8/19/18 - Evening

OFF