• Week 1
    Print Week

    • Day 120

    RUN
    • Time: 40m
    • Run Speed
    • Speed/Efficiency
    • 40
    • WU: 10'
    • MS: 8-12 x 15" pick-ups, (strides) - about as fast as 5k pace - quick NOT all out -with FULL recovery, these are meant to be very fast.
    • CD: 10' Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 45m
    • Distance: 1000.00 yards
    • Mixed Swim
    • Easy
    • 45
    • 1000
    • WU: Swim 4 laps (200 yds) warm up.
    • MS: The next set will be 8 x 50 on 30" rest. This means 50 yards sprint, 8x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
    • CD: Then swim 100 yards easy cool down.