• Week 1
    Print Week

    • Day 17

    SWIM
    • Time: 1h 00m
    • Distance: 3000.00 yards
    • WU: 500 swim easy. 8 x 50 done as 25 drill and 25 swim.
    • MS: 7 x 100 (20”) #1 is easy. Descending time for each interval. Rest 1-2 minutes.
    • 5 x 100 (20”) each same pace as #7 of first set. Rest 1-2 minutes.
    • 3 x 100 (20”) each same pace as #7 of first set. 300 kick steady effort.
    • CD: 300 easy swim.
    • OR replace with Masters swim
    Comments and Definitions

    Kick (Regular) Kickboard Kick or Kick on Back with hands over head, fingers locked.

    Strength
    • Time: 40m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • LEGS
      Step Ups
      3
      15
      20
    Comments and Definitions

    Sets: 2-3
    Reps: 15-20
    Speed: Slow
    Recovery: 1-1.5'