• Week 1
    Print Week

    • Day 102

    BIKE
    • Time: 1h 30m
    • Bike Base
    • Endurance
    • 90
    • 90' ride on a flat course. Keep HR in Zone 1-2.
    Comments and Definitions

    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: 45m
    • Distance: 1800.00 yards
    • Speed
    • 45
    • 1800
    • WU: 400
    • MS:
    • 12 * 50 on 1:30 ez/FAST
    • 300 pull
    • 12 * 25 1:00
    • CD: 200 loosen
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0
    Comments and Definitions

    Sets 2-3
    Reps 15-20
    Speed Slow
    Recovery 1-1.5'
    Time 75