• Week 1
    Print Week

    • Day 10

    RUN
    • Time: 20m
    • Run Endurance
    • 20
    • Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
    SWIM
    • Time: 35m
    • Distance: 800.00 yards
    • Easy Swim
    • Easy
    • 35
    • 800
    • Kick/Balance Drills Day. Same workout as last week except after 400 yards of warm up and kick/swim drills you will take a 2 minute rest and then see how many lengths in a row you can do, using any stroke you want for the last 100.
    • Refresher from last week: Kick with your hands by your side, and your head down for as far as you can. When you need a breath of air, turn your head to the side, but try NOT to pick up your head. Try to kick one length and then swim the next length.
    • Focus on pressing your chest into the water on the kick phases and carry this feeling over to the swim portion of the workout. Stretch when you are done.