Week 2

Swim

Friday's Strength & Swim

Wrapping up week 2...

Strength-Upper Body Focus

  • High Cable Row x12 reps
  • TRX flex curls x15 reps
  • Lateral wall slams x20 
  • Repeat 2 more times for 3 sets

 

  • Dumbbell chest press x12
  • Seated overhead shoulder press (lower slowly for 5 counts) 6-8 reps
  • Cable Triceps pressdown x15
  • Side-to-Side medicine ball wall slams x30 
  • Repeat 2 more times for 3 sets

Swim 2700m

(immediately after upper body strength)

  • 400 WU
  • 8 x 100 evens fast, odds easy
  • 6 x 100 descend 1-3 & 4-6
  • 4 x100 build up each 100
  • 2 x 100 1 easy, 1 fast
  • 300 pull
  • WD