• Week 1
    Print Week

    • Day 36

    BIKE
    • Time: 30m
    • WU: 10'
    • MS: 4' at 100 RPM. 3' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM
    • CD: 10'
    Comments and Definitions

    Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 1h 05m
    • Distance: 3250.00 yards
    • WU: 400
    • MS: 6x75 on 20" rest - moderate pace.
    • 12x100 on 10" rest.
    • 200 easy.
    • 8x100 30" rest. The 100 is swum as follows:
    • - 1st 25 is drill.
    • - The 2nd 25 is kick (no board).
    • - The 3rd 25 is swim.
    • - And the 4th 25 is sprint.
    • CD: 200.