• Week 1
    Print Week

    • Day 23

    BIKE
    • Time: 1h 00m
    • Stay with a smooth pedaling stroke and keep your HR aerobic!
    Comments and Definitions

    'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.

    SWIM
    • Time: 1h 00m
    • Distance: 2500.00 yards
    • Long easy swim day.
    • WU: 400 swim. Add drills to warmup.
    • MS: 400 pull, 400 w/paddles.
    • 300 swim, 300 pull, 300 w/paddles.
    • 6x50 Fast on 60".
    • CD: 100.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      6
      3
      6
    • BACK
      Seated row
      6
      3
      6
    • BACK
      Bent-Arm Pulldown
      6
      3
      6
    • LEGS
      Hamstring curl
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0
    Comments and Definitions

    Sets: 3 or 6 depending on exercise.
    Reps: 3-6 or 15-20 depending on exercise.
    Speed: Slow-Mod
    Recovery: 2'-4'