10 minute run or bike warmup, dynamic stretching
monster walks with band
back lunges with twist
Rotator Cuff Pre-hab:
WU: 15' easy
4’ at 100 RPM
3’ at 110 RPM
2 ‘at 120 RPM or highest sustainable RPM
5' easy spin
4x 30" max RPM with 90" easy between each
Cool down for the rest.
500 wu- mix of free and stroke
500 alternating 25 drill/75 swim
10x50 on 20" rest. Swim easy and focus on form.
One leg spinning alternating right and left legs. Spin for 30" right leg, then spin at 100 PRM with both legs for 30". Then spin for 30" left leg, then spin at 100 RPMs with both legs for 30". That is one repetition. Do 8x. Next is 5' at 100 RPMs, then 2.5' at 110, RPMs, then 1' at 120 RPMs. Then you will spin 4 x MAX spin out. Go until you can't spin any higher, spin easy for 1', repeat.
Aerobic Threshold 30 min workout: 10 minutes zone 1, 10 minutes zone 2, 10 minutes zone 1
WU: 400, every 4th length double-arm backstroke
Drill set: 8x 50 1st half of set: wear right paddle & left fin 2nd half of set: wear left paddle & right fin. Focus on reach upon entry & syncing your hip rotation with your pull.
MS: Try to make the times for these as consistent as possible. Recoveries are in seconds within parentheses.
8 x 100 @ T-pace (10” RI).
8 x 50 @ T-pace (10” RI).
CD: 200 easy.
All exercises are done with a resistance band (with handles):
tricep extensions (2nd half of swim pull)
rows (1st half of swim pull)
internal shoulder rotation
external shoulder rotation