Spring 2011 Aerobic Base 4-week Cycle

Re-develop Aerobic base by training every other day for the next month as follows:

4 Cycles of 6 Days each.

Week 1

Day 1

1) 400 choice warmup
2) 4 x 100's Butterfly drill (use snowangels)
3) 4 x 100's Backstroke swims
4) 4 x 100's Freestyle kicks
** warmdown 100 after #'s 2 & 3 and 200 after #4

Day 3

1) 400 choice warm up
2) 5 x 100's Freestyle drills
3) 10 x 50's Butterfly swims
4) 4 sets of 5 x 25's backstroke kicks alt by set w/ equip
** warmdown 100 after #'s 2 & 3 and 200 after #4

Day 5

1) 400 choice warmup
2) 6 x 100's Backstroke drills
3) 3 x 200's Freestyle swims hypoxic:6-2/5-2/4-2/3-2
4) 8 x 75's Butterfly kicks alt by 25's: right side/back/l side
** warmdown 100 after #'s 2 & 3 and 200 after #4

Day 2, 4, 6 - Off

NOTE: Week 1
Day 1 is 400 y per set
Day 3 is 500 y per set
Day 5 is 600 y per set

Week 2: add 100 y to each set each day 1-3-5

Week 3: add another 100 y to each set each day 1-3-5

Week 4: add another 100 y to each set each day 1-3-5

Strength Training

Week 2, Day 1 begin strength as follows:

20 sec of 1/0/1 rep speed followed by 20 sec rest - perform only 2 sets of exercise (except bears/deadlifts):

1) Bears - ONLY 1 set as usual, full ROM ~2:00 to completion

2) Wide grip lat pulldowns

3) Squat Jumps - No rep speed requirement, just get BELOW parallel each squat w/explosive jumps

4) Decline Dumbell Flies

5) Deadlifts - 2 sets
1st: 5 reps - increasing weight ~5-15lb? after each rep
Weight for 2ed set is same as LAST weight in 1st set being enough to almost reach failure @ end of 2nd set
2ed: 5 reps w/ chosen wt - complete
pause and re-grip between each rep

6) Seated Overhead Presses

7) Hamstring curls

8) Simultaneous arms Bicep curls standing
back against wall