• Week 1
    Print Week

    • Day 114

    RUN
    • Time: 31m
    • Run Speed
    • Speed/Efficiency
    • 31
    • WU: 10'
    • MS: 4x2 minute sprint, with 2' recovery.
    • CD: 5'
    • Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 1h 05m
    • Distance: 3250.00 yards
    • Speed - KEY WORKOUT
    • Speed/Endurance
    • 65
    • 3250
    • WU: 400
    • MS:
    • 6x75 on 20" rest - moderate pace.
    • 12x100 on 10" rest.
    • 200 easy.
    • 8x100 on 30" rest. The 100 is swum as follows:
    • - 1st 25 is drill.
    • - 2nd 25 is kick (no board).
    • - 3rd 25 is swim.
    • - 4th 25 is sprint.
    • CD: 200