• Week 1
    Print Week

    • Day 112

    RUN
    • Time: 1h 20m
    • Run Base - KEY WORKOUT
    • Strength
    • 80
    • Run 80' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 1h 05m
    • Distance: 3600.00 yards
    • Speed/Endurance - KEY WORKOUT
    • 65
    • 3600
    • WU:
    • 500
    • 3x100 on 20" rest - build each 25 to go faster.
    • 3x100 on 25" rest.
    • MS:
    • 5x300 on 30" rest. Try to make each one faster from 1-3, then 4-5.
    • 200 easy
    • 6x100 w/paddles on 20" rest. Make each one faster again with #6 being faster then #3.
    • CD: 200