Training - Week of August 6

8/6/18 - Morning

Core Strength/Conditioning

2x:

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

Left side plank hip drop - 60 s

Right side plank hip drop - 60 s

V-ups with med ball - 20

Swimmers - 60 s

Dead legs on med ball - 20 each leg

Jack knives - 20 reps per side

Sprinters sit ups - 20 reps per side

Pushups - 25

Pullups - as many as possible, second round opposite grip

8/6/18 - Evening

UWH practice - 1.25 hours

8/7/18 - Morning

OFF

8/7/18 - Evening

Swimming (meters)

Warm-up 500
4×100 HUHO @ 1:40
4×100 TOFU @ 1:50
4×100 OUOU @ 2:00
4×100 FU @ 2:10
500 m cooldown

Total: 2600 m

8/8/18 - Morning

Core Strength/Conditioning

2x:

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

Left side plank hip drop - 60 s

Right side plank hip drop - 60 s

V-ups with med ball - 20

Swimmers - 60 s

Dead legs on med ball - 20 each leg

Jack knives - 20 reps per side

Sprinters sit ups - 20 reps per side

Pushups - 25

Pullups - as many as possible, second round opposite grip

8/8/18 - Evening

OFF

8/9/18 - Morning

Swimming

Warm-up 500
3×100 HUHO @ 1:30 Descending


5×200 @ 3:15
[HUHO, Swim, OUOU, Kick, HUHO]

3×100 BUBU @ 2:15
Cooldown 500

Total: 2600

8/9/18 - Evening

OFF

8/10/18 - Morning

Swimming

Warmup 400 choice

8 x 50 kick on :50 descend (warmup set)

100 easy

Main set 6 x 100 on 1:25, alternate kick/huho

100 easy

REPEAT

400 kick, 12.5 yd bulldozer every 75

4 x 100 on 1:25, alt kick/huho

Cooldown 300 easy

Total = 3400

8/10/18 - Evening

OFF

8/11/18 - Morning

OFF

8/11/18 - Evening

Whitewater Rafting

8/12/18 - Morning

OFF

8/12/18 - Evening

Paintball