{"id":4701,"date":"2023-06-05T14:52:11","date_gmt":"2023-06-05T14:52:11","guid":{"rendered":"https:\/\/eufad.com\/?p=4701"},"modified":"2024-01-04T16:07:20","modified_gmt":"2024-01-04T16:07:20","slug":"workouts-to-improve-strength-conditioning-and-swim-technique","status":"publish","type":"post","link":"https:\/\/eufad.com\/?p=4701","title":{"rendered":"Workouts to Improve Strength, Conditioning, and Swim Technique"},"content":{"rendered":"<h2 id=\"week-1-day-1\">Week 1, Day 1<\/h2>\n<p>Hold 3 minute Plank<br \/>\nSwim 100m<br \/>\nRest 10 seconds while holding breath<\/p>\n<p>Swim 200m<br \/>\nRest 10 seconds while holding breath<\/p>\n<p>Swim 100m<\/p>\n<h2 id=\"week-1-day-2\">Week 1, Day 2<\/h2>\n<p>100x 4 count Flutter Kick<br \/>\nKick x50<\/p>\n<p>100x 4ct Flutter Kick<br \/>\nSwim 50<\/p>\n<p>100x 4ct Flutter Kick<br \/>\nPush Plate under water for distance<\/p>\n<p class=\"rtecenter\"><strong>Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n<h2 id=\"week-2-day-1\">Week 2, Day 1<\/h2>\n<p>Swim 50m<br \/>\n1 min max Sit Ups<br \/>\nUnderwater Carry 50m<br \/>\nRest 5min<\/p>\n<p>Repeat with:<br \/>\n1 min max Push Ups<br \/>\n1 min max Air Squats<\/p>\n<h2 id=\"week-2-day-2\">Week 2, Day 2<\/h2>\n<p><strong>A.<\/strong><\/p>\n<p>10 rounds:<br \/>\n30 second Vertical Kick<br \/>\nImmediately after: 50m Swim<br \/>\nRest 1 minute between rounds<\/p>\n<p><strong>B.<\/strong><br \/>\n5 rounds of Underwater Farmers Carry<br \/>\nAfter each round complete:<br \/>\n10x Push Ups<br \/>\n10x V Ups<\/p>\n<p class=\"rtecenter\"><strong>Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n<h2 id=\"week-3-day-1\">Week 3, Day 1<\/h2>\n<p>For 20 minutes:<\/p>\n<ul>\n<li>50m Swim<\/li>\n<li>5 Air Squats<\/li>\n<li>50m Swim<\/li>\n<li>10 Air Squats<\/li>\n<li>50m Swim<\/li>\n<li>15 Air Squats<\/li>\n<\/ul>\n<p><em>Increase by 5 air squats every time until the end of the time.<\/em><\/p>\n<h2 id=\"week-3-day-2\">Week 3, Day 2<\/h2>\n<p>Swim 200m<br \/>\nHold Plank 1 min<br \/>\nSwim 100m<br \/>\nHold Plank 2 min<br \/>\nSwim 50m<br \/>\nHold Plank 3 min<br \/>\nSwim 200m<\/p>\n<p class=\"rtecenter\"><strong>Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n<h2 id=\"week-4-day-1\">Week 4, Day 1<\/h2>\n<p>5 Rounds:<\/p>\n<ul>\n<li>8 Sumo Deadlift High Pull with kettlebell<\/li>\n<li>100m swim<\/li>\n<li>25 4-ct Flutter Kick while holding the kettlebell up<\/li>\n<\/ul>\n<p>Finish with 100m KB bottom walk, counting the number of times you had to breathe.<\/p>\n<h2 id=\"week-4-day-2\">Week 4, Day 2<\/h2>\n<p>500y Freestyle for time<\/p>\n<p class=\"rtecenter\"><strong>Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n<h2 id=\"week-5-day-1\">Week 5, Day 1<\/h2>\n<p>Tabata Vertical Kick<br \/>\n8 Rounds:<\/p>\n<p>20 seconds Vertical Kick<\/p>\n<p>10 seconds rest<\/p>\n<p>Finish with 8 x 50 Freestyle with 10 seconds rest, average the time for the 8 reps.<\/p>\n<h2 id=\"week-5-day-2\">Week 5, Day 2<\/h2>\n<p>Swim 100 and note time<\/p>\n<p class=\"rtecenter\"><strong>Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n<h2 id=\"week-6-day-1\">Week 6, Day 1<\/h2>\n<p>5 Rounds:<\/p>\n<ul>\n<li>Swim 50m with Slam Ball<\/li>\n<li>Slam Balls x 10<\/li>\n<li>50m Push Slam Ball on bottom\u00a0(underwater)<\/li>\n<li>Slam Balls x 10<\/li>\n<\/ul>\n<h2 id=\"week-6-day-2\">Week 6, Day 2<\/h2>\n<p>5 Push Ups<br \/>\n50m Kick<br \/>\n10 Push Ups<br \/>\n50m swim<br \/>\n20 Squats<br \/>\n50m Pull<br \/>\n30 Sit Ups<br \/>\n50m Swim<\/p>\n<p>Rest 2 min and repeat<\/p>\n<p class=\"rtecenter\"><strong>Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n<h2 id=\"week-7-day-1\">Week 7, Day 1<\/h2>\n<p>200 Swim<br \/>\nRest 1 minute<br \/>\nMax Burpees in 1 minute<br \/>\nRest 1 minute<br \/>\n200 Swim<\/p>\n<h2 id=\"week-7-day-2\">Week 7, Day 2<\/h2>\n<p>500 Swim for time<\/p>\n<p class=\"rtecenter\"><strong>Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n<h2 id=\"week-8-day-1\">Week 8, Day 1<\/h2>\n<p>50 Underwater Farmers Walk<\/p>\n<p>4 Rounds:<br \/>\nSwim: 50<br \/>\nGet Up from pool: 10x<br \/>\nSprint: 25<\/p>\n<h2 id=\"week-8-day-2\">Week 8, Day 2<\/h2>\n<p>10 x 100 Swim<br \/>\nRest 1 min between each 100<br \/>\nDuring the rest time, perform a number of push-ups equivalent to the rep number of the swim. For example, if you\u2019re on your 5th rep, do 5 push ups.<\/p>\n<p class=\"rtecenter\"><strong>Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n<h2 id=\"week-9-day-1\">Week 9, Day 1<\/h2>\n<p>3 Rounds:<\/p>\n<ul>\n<li>5 Kettlebell Thrusters<\/li>\n<li>25 Scull<\/li>\n<li>20 Sit Ups<\/li>\n<li>25 Kick<\/li>\n<li>5 Kettlebell Thrusters<\/li>\n<\/ul>\n<p>Rest 3 minutes<\/p>\n<p>Max Double Unders in 1 minute<\/p>\n<h2 id=\"week-9-day-2\">Week 9, Day 2<\/h2>\n<p>Swim 50m and note time<\/p>\n<p>Swim 8x50m with 15 seconds interval. Only reps within 2 seconds of original 50 count towards the 8.<\/p>\n<p class=\"rtecenter\"><strong>Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n<h2 id=\"week-10-day-1\">Week 10, Day 1<\/h2>\n<p>Drill 200<br \/>\n100 4-count Flutter Kick<br \/>\nSwim 200 with paddles<br \/>\n100 4-count Flutter Kick<br \/>\nSwim 200 w\/no breathing \u2013 2 strokes before and after each wall<\/p>\n<h2 id=\"week-10-day-2\">Week 10, Day 2<\/h2>\n<p>50 Kettlebell Swings<br \/>\n500 Swim<br \/>\n50 Lunges with Kettlebell (25 per leg)<\/p>\n<p class=\"rtecenter\"><strong>Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n<h2 id=\"week-11-day-1\">Week 11, Day 1<\/h2>\n<p>With fins:<\/p>\n<ul>\n<li>200 kick on your back (dolphin kick preferred but flutter okay)<\/li>\n<li>Rest 1 min<\/li>\n<li>200 swim with fins (note time)<\/li>\n<li>Rest 3 min<\/li>\n<li>200 swim no fins, all out for time<\/li>\n<\/ul>\n<p>Burpee penalty of 5 burpees for every second over the time with fins.<\/p>\n<h2 id=\"week-11-day-2\">Week 11, Day 2<\/h2>\n<p>Warm up with 200 of mixed swim\/drill\/kick<br \/>\nSwim 50 \u2013 count number of breaths<br \/>\nRepeat for 8 rounds as follows:<\/p>\n<ul>\n<li>Round 1: Add 3 breaths<\/li>\n<li>Round 2: Add 2 breaths<\/li>\n<li>Round 3: Add 1 breath<\/li>\n<li>Round 4: Same number of breaths<\/li>\n<li>Round 5: Subtract 1 breath<\/li>\n<li>Round 6: Subtract 2 breaths<\/li>\n<li>Round 7: Subtract 3 breaths<\/li>\n<li>Round 8: All out<\/li>\n<\/ul>\n<p class=\"rtecenter\"><strong>Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n<h2 id=\"week-12-day-1\">Week 12, Day 1<\/h2>\n<p>10 x 100 Swim<\/p>\n<p>Rest 30 seconds<\/p>\n<p><em>The goal is to stay within 1 second of the first repetition. Work on consistent pace.<\/em><\/p>\n<h2 id=\"week-12-day-2\">Week 12, Day 2<\/h2>\n<p>500 Swim for time<\/p>\n<p class=\"rtecenter\"><strong>Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<footer class=\"entry-footer\"><\/footer>\n<\/article>\n<h4 class=\"author-box-title\">About Hannah Caldas<\/h4>\n<p>Since returning to swimming in 2010 after an 8 year retirement, Hannah Caldas has claimed FINA masters world records in 3 different relays and USMS National Records in the 50m Breaststroke and 50 and 100m Freestyle. She was awarded USMS 2010 and 2011 Pool All Star, earned All-American status in over 20 individual events, and was ranked as the fastest masters female swimmer in the world over 30 by FINA in the 50 and 100m Freestyle in 2011.<\/p>\n<p>In 2012, Hannah was an Olympic hopeful for Portugal in the 50m Freestyle, but fell short of the qualifying time for London by 0.3s. She made a debut in Open Water Swimming in the Maui Channel Crossing Race, as a member of the Mixed Relay team in 2011.<\/p>\n<p>Hannah started CrossFit in the summer of 2011, and in 2012 competed in the CrossFit Open and Southwest Regionals while simultaneously training and competing in swimming. She swims 4,000 meters per day, 2 hours per day, 6 days a week, and CrossFits 5 days a week, with one active rest and one full rest day.<\/p>\n<p>In addition to her impressive athletic background, Hannah served as Associate Professor of Neurosurgery at Wake Forest University from 2006 to 2010. Since leaving academia, Hannah has lived in Phoenix, AZ, where she devotes her time to being a full time athlete. More recently, she has started applying her knowledge of functional fitness to help other swimmers and triathletes.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week 1, Day 1 Hold 3 minute Plank Swim 100m Rest 10 seconds while holding breath Swim 200m Rest 10 seconds while holding breath Swim 100m Week 1, Day 2 100x 4 count Flutter Kick Kick x50 100x 4ct Flutter Kick Swim 50 100x 4ct Flutter Kick Push Plate under water for distance Click on [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4704,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[971,974,975,973,972],"class_list":{"0":"post-4701","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health-fitness","8":"tag-fitness","9":"tag-health-fitness","10":"tag-health-workouts","11":"tag-healthy-eating","12":"tag-workouts"},"_links":{"self":[{"href":"https:\/\/eufad.com\/index.php?rest_route=\/wp\/v2\/posts\/4701","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/eufad.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/eufad.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/eufad.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/eufad.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4701"}],"version-history":[{"count":1,"href":"https:\/\/eufad.com\/index.php?rest_route=\/wp\/v2\/posts\/4701\/revisions"}],"predecessor-version":[{"id":5130,"href":"https:\/\/eufad.com\/index.php?rest_route=\/wp\/v2\/posts\/4701\/revisions\/5130"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/eufad.com\/index.php?rest_route=\/wp\/v2\/media\/4704"}],"wp:attachment":[{"href":"https:\/\/eufad.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4701"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/eufad.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4701"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/eufad.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4701"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}