MS: run 5 miles at AeT- about 15-20 bpm below your LT (race pace HR)
CD: 10'
Comments and Definitions
Kick (Regular) or Kick on Back with hands over head, fingers locked.
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
SWIM
Time: 1h 15m
Distance: 4750.00 yards
WU: 400+ 3x200 with 20" rest
MS: 2x50 on back on 1:30
3x200 with 20" rest
2x50 back on 1:30
3x200 with 20" rest - descend each set of 200s. 100 easy swim
Kick (Regular) or Kick on Back with hands over head, fingers locked. 'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.