10 X 100 (2X50) Plus Complex Training (TNT)

10 X 100 (2X50) Plus Complex Training (TNT)

This workout focuses on anaerobic threshold training coupled with complex training between swim-sets for that extra-fitness boost.

Before hitting the water,  prepare for the demanding swim set by limbering, stretching, foam rolling and activating core muscles.

Pre-swim limbering & core routine;

1. Cat-camel, rotatory cat hi & lo, Childs pose
2. Foam roller - shoulders, mid-thoracic spine, hips, IT bands, triceps, lats
3. Foam roller - long axis YTWA's with neck rotation
4. Stretching - Bretzel, 6-in-1 Dynamic warm-up
5. Core - 90/90, side-roll to low oblique, high oblique 

Workout:

500 swim freestyle - limbering, connecting to stroke, warm-up

Complex training - resistance tubes (1 min. double arm rows, 1 min. chest press, 30 sec. Pallof press each side)

500 kick-fins/swim - 25 kick on back flutter with shoulder scrubs, 25 free swim

Complex training - resistance tubes (1 min. alternating single arm rows, 1 min. single arm presses, 30 sec. of Russian twists each side)

Main Set: (10X200)

10X100 pull with paddles followed by 2x50's on -2 base time (example: 1:10.0 base time for 100 yards divide by 2 - 2 = target 50 repeat time)

• 1st-3rd round of 2X50's on a minute
• 4th-6th round of 2X50's on 50 seconds
• 7th-10th round of 2X50's on 45 seconds

Complex training - resistance tubes (1 min. alternating archer rows, 1 min. single arm presses, 1 min. alternating curl-press, 1min. YTWA's, 1 min. overhead presses)

500 swim freestyle - lengthening stroke, warm-down

Conclusion:  The combination of limbering the correct regions of the body and then activation of the core (prior to swimming) can have a tremendous impact on the outcome of a training session.   

Brett J. Lemire, DC CSCS, founder of Universal Chiropractic Spine & Sport in Elk Grove.  Dr. Brett is also a Certified Strength & Conditioning Specialist through the NSCA, has been trained in Dynamic Neuromuscular Stabilization (DNS) according to Kolar.  He has taken numerous post-graduate courses with some of the world’s leading authorities in Manual Medicine, Spine and Sports Rehabilitation techniques.  You can contract Dr. Lemire at 916-683-3900.