• Week 1
    Print Week

    • Day 13

    BIKE
    • Time: 2h 00m
    • Bike Base
    • Endurance
    • 120
    • Ride on a flat course. Keep RPE at 5-6 out of 10.
    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
    • Form Swim
    • 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 a drill.
    • - 2nd 25 is kick (no board).
    • - 3rd 25 is swim.
    • - 4th 25 is sprint.
    • CD: 200