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Full Workouts:
Lift:
3x (alternate)
120 jumping jacks + 3x10 each leg
6 breaststroke jumps (2 10 lb med balls)
3x
5 hang power cleans (135,155,175)
12 pull-ups (bw)
3x
5,4,3 push press (135,155,175)
15 depth jumps (bw)
3x
5 clean pulls (185,205,225)
8 table top T’s (10s)
3x
15 sit-ups (45 lb bar)
3 Nordic hams (bw)
Swim #1:
600 choice
4x 100 kick @1:30
200 IM build
10x 100 @ 1:15 IM
1-5 descend
6-10 threshold
200 cruise
10x 100 @ 1:20 kick (50 fl/50 fr) w board
1-5 descend
6-10 threshold
200 cruise
53 IM all out from blocks
400 ez
Swim #2
600 loosen
4x100 kick alternate fl/fr
4x50 IM order 1 cycle breakout each wall
4x
1 effort (cords)
2 back to back efforts
3 back to back efforts
4x :15 vertical kick :15 rest
150 cruise
1 round each stroke (v. kick alternate fl/fr)
200 ez
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