• Week 1
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    • Day 24

    SWIM
    • Time: 1h 00m
    • Distance: 2800.00 yards
    • Breakthhough (BT):
    • WU: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec.
    • MS: Then 5 x 400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one.
    • Then swim a 500 time trial. All out. Your average 100 pace for this is your T-time for future workouts.
    • CD: Then swim easy, 100 cool down.
    Comments and Definitions

    DEFINITIONS: T-Pace = swim test time / the number of 100 you swam. If you swam 10:00 for 500 yards, then your T-Pace would equal 10:00/5 for a T-Pace of 2:00 per 100

    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
    • CORE
      Core #2
      2
      0
      0
    Comments and Definitions

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