DOS Week 12 Core and Swim Preparation

Brenda Ross

It is the second week of your final phases of your core training and swim prep.  As a reminder - here is what this phase is about.

The Advanced Phase -- Weeks 11 thru 14

• Consolidating and continuing to build on the gains you've made in the early weeks of this program
• Introducing exercises to strengthen the lower back, with the intent of helping to improve your ability to sustain an aerodynamic position on the bike for hours and hours. 

This weeks workouts look like this:

1 x Bridges 1 x  Leg Lift Plank 1 x Single Leg Side Plank 1 x Leg Lift Plank 1 x Single Leg Side Plank   1 x Lying Superman

1 x Catch 1 x Catch, with Finish 1 x Catch 1 x Catch, with Finish

1 x Standard  1 x Military 1 x Standard Decline 1 x Standard

Shaughn Simmons

I have been swimming ~6,000 yds / week.  Did a swim test today and actually saw a 5 sec/100 improvement over last test a few months ago.....that while fighting the bike/run gorilla, happy......shorter sets/intervals focused on form/speed helped!