Go for a Swim!

Swim Night! – Culver City Plunge

Thursday July 10, 2014


T-band Routine
Fire Hydrants
Low Bear

Warm Up

4 rounds:
Row 250 @ 2k pace
10 Power Cleans from below the knee with barbell or light dumbbells

Cool Down:

Max Effort Plank Hold
10 Cat Cow




Four sets of:
Push-Press x 6-8 reps
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
Strict Pull-Ups x 5 reps
Rest 60 seconds

Notes:  Use bands as needed for pull-ups and more advanced athletes may perform strict chest to bar.  


3 rounds for time of:

15 Power Cleans (135/95)
30 Ab mat sit ups
400 meter run

Notes:  Newer athletes may perform cleans with dumbbells or barbell.  Hang power cleans may be performed as needed.



Advanced – Active Recovery Day! 

Ten sets of:

Swim 50 meters @ 50-60% effort
Swim 50 meters @ 80-90% effort

Rest 60 seconds

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them
Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them
Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

– AND/OR –

Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

Inflammation Maintenance:

This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:

Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.  

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