Tuesday 10.1.19


Part 1: 3 Fours

4 min amrap:
10 DB power snatch 50/35#
40 double unders
rest 4 min
4 min amrap:
10 DB thrusters 50/35#
10 calories rowing
rest 4 min
4 min amrap:
4 devil's press 50/35#
4 strict hspu

* Coach’s note:
Treat each of these met-cons as a max effort open workout. Don't pace the earlier ones for the later ones and imagine each was their own score. Practice fast transitions, quick movement, and open level efforts.


Part 2: Gymnastics Strength

A. Strict L pull ups; amrap unbroken x3; rest 2 min
B1. L-sit; amsap x3; rest 90 sec
B2. Face grip ring to chest isometric hold; 30 seconds x3; rest 90 sec

* Coach’s note:
Create as much tension as you can in the core with a focus on quality body lines.

Part 3: Cool down

15 min easy row cool down

*Coach’s note:
Not much to say here. But, keep the intensity low, work on something technical, focus on your breathing, and accumate some low intensity volume.

Additional Sanctional Volume: Swim

Flip Turn Progression
Accumulate 10 flip turns from mid-pool
+
GOLF
2 Sets:
3 x 50 / 1:1 work to rest
*keep track of scores week-to-week to monitor progress
+
Shoulder Rotation
2 Rounds
2 x 75 / rest = work (use snorkel if you have one)
-50 Catapult Drill
-25 Straight-arm Freestyle (straight arm RECOVERY over the water, not under the water!)
1 x 100 / rest as needed - Freestyle @ cruise pace w/ focus on open shoulder position & rotation
2 x 50 / rest as needed - Backstroke @ easy recovery pace w/ focus on open shoudler position & rotation
+
Cool-down
8 x 25 / rest as needed - "GUESS TIME"
*before you begin choose a target 25 time (should be a relatively easy target) try to get as close as possible to that time

*Coach’s note:
This is week 4 of a 6 week progression that is focused on:
- Golf: to improve effiency per stroke
- Learning flip turns: to create some variance and improve ability in pool based workouts
- Bodyline/Breathing/Kicking: each session is overloading one of these three basic skills required to be a good swimmer.


SCALED

Part 1: 3 Fours

4 min amrap:
10 DB power snatch 35/20#
40 double unders (1-1-2 drill or singles if no doubles)
rest 4 min
4 min amrap:
10 DB thrusters 35/20#
10 calories rowing
rest 4 min
4 min amrap:
4 devil's press 35/20#
4 strict press 35/20# per hand

Part 2: Gymnastics Strength

A. Eccentric only weighted pull ups; accumulate 6 slow controlled reps to a full hang x3; rest 2 min
B1. Bent knee L-sit hold; amsap x3; rest 90 sec
B2. Face grip ring rows; 10 reps x3; rest 90 sec


Part 3: Cool down

15 min easy row cool down