• Week 1
    Print Week

    • Day 118

    RUN
    • Time: 30m
    • Run Base
    • Endurance
    • 30
    • Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. 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 15m
    • Distance: 4500.00 yards
    • Swim Endurance - KEY WORKOUT
    • Form
    • 75
    • 4500
    • WU: 500 alternate stroke warmup.
    • MS:
    • 5 x 100 kick w/15 sec. rest between.
    • 10 x 200 free with 20 seconds rest between at Z1-Z2 effort level.
    • 5 x 100 kick w/15 sec. rest between.
    • 5 x 100 free all out with 30 sec. rest.
    • CD: 500 alternate stroke cooldown.