Easy Day (a.m.) Aerobic Swim (3300 yard swim)

Pre-swim limbering & core routine;

• Foam roller YTWA's
• Cat-camel, rotatory-cat hi & lo, low quad position lunge on elbows
• Mid-thoracic spine limbering on gym-ball
• Bretzel stretch
• 90/90 Frozen turkey, low oblique sit and transfer to creeping pattern

Goal - Perform each swim as described within each round with 15 seconds rest between each swim and each round.  Focus on a high elbow position and keeping the upper arm in-line with shoulder on the recovery phase (narrow column).    On rounds 1 & 2, increase the stroke rate while maintaining maximum distance per stroke.

Recovery - High elbow position in the narrow column

Catch & anchor w/ High elbow position &
counter-rotation of opposite hip

Round 1 (use as warm-up)
300 swim - breathe bilaterally, narrow column recovery, counter-rotation of hips w high elbow anchor
300 pull buoy only - reduce drag with higher hip position
300 pull buoy & paddles - stretch lead, high elbow anchor (hinge)
100 IM - EZ pace

Round 2 (build 2nd 150 on each swim)
2X150 swim
2X150 pull buoy only
2X150 pull buoy & paddles
100 IM - Moderate pace

Round 3 (build each 100 within +1 to -2 seconds of freestyle base time)
3X100 swim
3X100 pull buoy only
3X100 pull buoy & paddels
100 IM  - Spint

300 warm-down

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.