Mixed System Training - Basic

Today's workout focuses on a "mix" of middle distance swims with pace work combined with varied resistance training sets.  Tempo and sprint helps to up regulate the legs and core, and drill set help refine and clean-up technique issues.

500 free warm-up (light easy & relaxed)

High elbow with low hand recovery away
from the body. Notice the R. elbow, mid-
back & L. shoulder create a line of connection.

R. arm is lead arm creating the "line
of the body".  L. hand pulls from overhead
position along the side of the body.

Tubes & Training (TNT)

• Single step-back rows (blue tube) 10 each side 
• 123's chest presses in lunge position (3 rounds each leg)
• Triceps overhead press 15 reps

100 IM (light, easy and relaxed)

4X25 Hi-tempo Kick Free / 20 seconds rest

75 Kick / Drill / Swim by 25

5X100 free / 1:30 descend 1-5

75 Kick / Drill / Swim by 25

100 IM (light, easy and relaxed)

TNT 

• Single step-back rows (blue tube) 20 each side 
• 123's chest presses in lunge position (4 rounds each leg)
• Triceps overhead press 20 reps
• Alternating Curl N' Press with Step Pattern 20 each side
• Russian Twists in Sumu stance 10 right 10 left

500 free pull with Finis snorkel

• Emphasize posture, line & balance
• Elbow "pop" with rotation into horizontal body position and opposite lead arm entry (lines of body orientation are stressed)

100 IM (80%)

4X25 Sprint Kick Free / 20 seconds rest (faster then previous hi-tempo set)

75 Kick / Drill / Swim by 25

• 3/4 pause every 3rd stroke (PLB, high elbow recovery, forearm foreward, finger-tips down, superimposed recovery in the front quadrant)

10X50 free / 1:30 descend (70-80-90% effort) 1-3 repeats for 3 rounds, last 50 easy

75 Kick / Drill / Swim by 25

• Underwater recovery emphasizing a high elbow catch and elbow pop and pull along the side of the body.

100 IM (easy and relaxed)

TNT 

• Double arm rows (blue tube) 40 reps
• 123's chest presses in lunge position (4 rounds each leg)
• Triceps overhead press 20 reps
• Double arm curl, double arm row, double arm press 40 reps
• Russian Twists in Sumu stance 10 right 10 left

100 easy swim
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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.