WARM UP
1 mile run
SKILL
RANCHO & FOLSOM:
6x25s (:30 for Folsom) kick with a kick board
On 30 sec rest
4x25s (:30 for Folsom) freestyle with hard kicking on 30 sec rest
2x25s (:30 for Folsom) fast freestyle hard effort 60 sec rest
ROCKLIN, WHITNEY, & SACRAMENTO:
3 rounds of
6x strict pull ups
4x weighted strict pull ups
2x heavier weighted strict pull ups
*can scale to ring rows or bands if needed, but increase in difficulty/weight as reps descend each round
WORKOUT OF THE DAY
RANCHO:
4 x 100 yard swim
*75 easy speed, 25 sprint with fast kick. Minimum 1 minute rest between each effort.
FOLSOM:
4 x 60 strokes swim
*45 strokes easy – 15 strokes fast
ROCKLIN, WHITNEY, & SACRAMENTO
6 x 400m row (or equivalent on other machines) – 300m at 5k pace, 100m sprint.
*Minimum of 1 minute rest between efforts.
**Coaches Notes for week 2:
The goal for the swim skill is to focus on maintaining consistent kick even while breathing. Have athletes practice on a kick board for the 6x25s then progress to swimming for the 4x25s and eventually fast (hard effort) sprints in the 2x25s.
Goal of swim WOD is to have variable speed. Be able to maintain an easy effort (ideally without stopping) and creating speed at the end of a longer effort. Can do breaststroke or backstroke on the 75, but would like to attempt for freestyle on the 25 sprint. Coach athletes to save energy in the first 75 (45 strokes) to then have a hard effort in the last 25 (15 strokes).
