Training - Week of September 3

9/3/18 - Morning

OFF

9/3/18 - Evening

OFF

9/4/18 - Morning

OFF

9/4/18 - Evening

OFF

9/5/18 - Morning

OFF

9/5/18 - Evening

400 w/u, followed by puck skills in the 10' deep end

9/6/18 - Morning

OFF

9/6/18 - Evening

Warmup (800 yards)
200 swim
100 HUHO
200 swim
100 HUHO
100 swim
100 FU
Workout (2250 yards)
4x100@1:45 swim fast - held 1:10s
2x200@3:30 kick only
1x400@7:00 swim
2x200@3:30 kick only
4x100@1:45 swim fast - 1:10-1:12s
Optional depending on time
Rest 1:00
1x100@2:00 FU (less than 5 breaths at wall between laps)
100 ez
1x50 Under (no breath at wall)
Cooldown (200 yards)

9/7/18 - Morning

OFF

9/7/18 - Evening

OFF

9/8/18 - Morning

Warm-up 500

6 x 50 Kick @ 0:45

3 x 100 Huho @ 1:30

2 x 150 Swim @ 2:15

1 x 300 Kick @ 5:00

2 x 150 Swim @ 2:15

3 x 100 HoHu @ 1:30

6 x 50 Kick @ 0:45

Cooldown 500

Total: 3100

9/8/18 - Evening

OFF

9/9/18 - Morning

OFF

9/9/18 - Evening

OFF

Training - Week of August 27

8/27/18 - Morning

Core Strength/Conditioning

1x:

Center plank - 90 s

Left side plank - 90 s

Right side plank - 90 s

Sit-ups - 30

Superman lifts - 30

Bridges - 30

Bicycle Crunches - 90 seconds

Leg drops - 30

Pushups - 25

Pullups - as many as possible, second round opposite grip

15 mins bike

8/27/18 - Evening

OFF

8/28/18 - Morning

OFF

8/28/18 - Evening

OFF

8/29/18 - Morning

Core Strength/Conditioning

2x:

Center plank - 90 s

Left side plank - 90 s

Right side plank - 90 s

Sit-ups - 30

Superman lifts - 30

Bridges - 30

Bicycle Crunches - 90 seconds

Leg drops - 30

Pushups - 25

Pullups - as many as possible, second round opposite grip

8/29/18 - Evening

6x400 sw, flutter, dolphin, huho, sw, flutter
100 cd
2500 m

8/30/18 - Morning

OFF

8/30/18 - Evening

45 mins puck skills

8/31/18 - Morning

OFF

8/31/18 - Evening

OFF

9/1/18 - Morning

OFF

9/1/18 - Evening

OFF

9/2/18 - Morning

Warmup No fins:
200 swim
50-100-200-100-50 swim, + :10 rest
With fins:
200 swim
200 kick
Main set 4 x 200 kick on 3:30, descend by 50s
400 dolphin kick on back
4 x 100, + :15 rest, bogdat/huho/hohu/ouou

100 ez
2800

9/2/18 - Evening

OFF