• Week 1
    Print Week

    • Day 37

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

    Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked. '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: 2850.00 yards
    • WU: 2x( 150 pull for form, 150 swim easy, 100 kick)
    • MS: 8 x 100 descending times (20”). 50 kick easy. 8 x 100 descending times (30”).
    • CD: 2x (100 kick easy, 100 pull easy)
    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
    Comments and Definitions

    Sets: 1-3
    Reps: 40-60 or 15-20 depending on exercise
    Speed: Mod
    Recovery: 1'-2'
    ALSO Core #1, 2, and 3