• Week 1
    Print Week

    • Day 16

    RUN
    • Time: 1h 10m
    • Strength
    • 800s
    • 70
    • WU: 10'
    • MS: You are going to run 7x 800 at a Z3 effort-with the active rest (easy jogging) being the same time as it took you to run the 800. For example if it takes you 3:45 to run the 800, then 3:45 is your recovery time.
    • CD: 10'
    SWIM
    • Time: 1h 05m
    • Distance: 3450.00 yards
    • Speed
    • Speed/Endurance
    • 65
    • 3450
    • WU: 400
    • MS: 4x75 on 20" rest - odds ones have middle 25 yds as drill (1,3) - the evens (2,4) have the first/last 25 as drill.
    • Then 8x200 as follows:
    • - #1, #5 - 150 cruise, 50 FAST!
    • - #2, #6 - 100 cruise, 100 FAST!
    • - #3, #7 - 50 cruise, 150 FAST!
    • - #4, #8 - 200 FAST! These are on 30" rest.
    • Then 200 easy.
    • Swim 5x150 on 15" rest. Do these w/paddles.
    • CD: 200