• Week 1
    Print Week

    • Day 30

    BIKE
    • Time: 1h 00m
    • Stay with a smooth pedaling stroke and keep your HR aerobic!
    SWIM
    • Time: 1h 00m
    • Distance: 2800.00 yards
    • WU: 300 of different strokes.
    • MS: 4x300 Z1 (easy) - except laps 4, 8, 12 are fast. RI: 45". 2' rest after last 300.
    • 10x100 on 20" rest - 87.5 cruise, 12.5 hard - in other words, you are accelerating the last 1/2 lap of each 100. This is a good drill for open water racing.
    • CD: 300 yds of different strokes.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      40
      60
    • BACK
      Seated row
      3
      40
      60
    • BACK
      Bent-Arm Pulldown
      3
      40
      60
    • LEGS
      Step Ups
      3
      15
      20
    • LEGS
      2 Leg Squats
      3
      15
      20
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0