• Week 1
    Print Week

    • Day 37

    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
    • - 2nd 25 is kick (no board)
    • - 3rd 25 is swim
    • - 4th 25 is sprint
    • CD: 200
    Comments and Definitions

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

    Strength
    • Time: 50m
    Comments and Definitions

    Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.