Week 7

WATCH THIS FIRST.

Week 7 Training Plan & Exercises

  • Please do the following workouts "in order".
  • If unable to do a workout (because of work, family, illness), just skip it and move on to the next (do not try to catch up).
  • Any QUESTIONS: please post on the Facebook page so everyone can benefit from the answer.

Workouts - Week 7

Day 1: ENDURANCE-FOCUSED SWIM - 60MIN.
Day 2: REST DAY.
Day 3: EASY RECOVERY RUN OR WALK - 30MIN. 
Day 4: STRENGTH-FOCUSED CHIN-UPS 15-30MIN.
Day 5: BOX JUMPS - 30MIN.
Day 6: EASY SWIM - 30MIN
Day 7: CORE FOCUS - WEIGHTED TURKISH GET-UP - 20MIN.

Exercise Descriptions & Instructions

ENDURANCE-FOCUSED SWIM - 60MINMIN

What you will need: pool or sea/lake, adequate swimsuit. Type of stroke does not matter, freestyle is preferable.

**WARMUP** - 5min easy swim - 2x1min sprints with plenty of recovery 

**MAIN SET** 

(all with 15 seconds of rest between each) 

  • All levels: 100m at 80% effort level.
  • All levels: 200m at 80% effort level.
  • All levels: 300m at 80% effort level.
  • Level 2-3: 400m at 80% effort level.
  • Level 3: 400m at your 80% effort level.
  • All levels: 300m at 80% effort level.
  • All levels: 200m at 80% effort level.

Real Life Application: building endurance to swim hard for middle distances to get away from something or make your way back to shore (e.g. boat broken down).

 

EASY RECOVERY RUN OR WALK - 30MIN

What you will need: a place to run/walk or treadmill set at 1% incline.

  • Exercise: run or walk for 30min as long as you can COMFORTABLY breath through your NOSE the entire time. If you can't, slow down.
  • The purpose is to RECOVER, so don't push it.
  • Effort level: 3/10: means breathing through nose only. If using heart rate monitor: Zone 1.

 

STRENGTH-FOCUSED CHIN-UPS 15-30MIN

What you will need: a pull-up bar (and a stool to stop on if unable to do chin-ups). If you have a weight vest, wear it.  

NOTE: See video for demo. You do not have to go as slow as this guy, but do go as slow as YOU can. If you cannot go "up" slowly, then go up "explosively", but go down as slow as possible. Keep your shoulders back and your body straight.

**WARMUP**: 3 sets of 5-6 regular chin-ups with 1min rest in between each set (if unable to do chin-ups, jump up or step up and resist on the way down). 

**MAIN SET**

Level 0: 2-3 sets.

Level 1: 4-5 sets

Level 2: 5-7 sets.

Level 3: 8-10 sets.

Exercise: 

- Slow chin-ups as in the video.

- Do as many repetitions as you can, until you can no longer do any using good form.

- Rest for 2 minutes, then repeat. Do as many sets as recommended for your level (noted above).

 

BOX JUMPS - 30MIN

What you will need: a box just above knee height and solid enough that you can jump on it (most gyms would have them).

  • Exercise: 10x jump with both feet at the same time, landing on top of the box SOFTLY with knees bent. Step back down.
  • Level 0: do not use the box. Jump as high as you can up and slightly forward.
  • Level 1: 10 sets.
  • Level 2: 15 sets.
  • Level 3: 20 sets.

Real Life Application: building explosive power.

 

EASY SWIM - 30MIN

What you will need: a place to swim.

  • Level 0-1: 10x100m at EASY relaxed pace. Vary your stroke.
  • Level 2-3: 20x100m at EASY relaxed pace. Vary your stroke.

 

CORE FOCUS - WEIGHTED TURKISH GET-UP - 20MIN

What you will need: a sandbag, weight-vest, or ket equivalent to 15% of your "target" bodyweight (no weight for Level 0-1).

Exercise: 10x Turkish Get-up. See Video for demo. 60sec rest between sets.

Level 0: no weight, 10 sets total.

Level 1: no weight, 15 sets total.

Level 2: with weight, 15 sets total.

Level 3: with weight, 20 sets total.