• Week 1
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    • Day 39

    RUN
    • Time: 1h 00m
    • Time Trial - KEY WORKOUT
    • TT
    • 60
    • After 10 min. warm up, you are going to run 3 miles (read as: 12 laps) on a track. Set your HRM to target zone of 150 with absolute +/- of 3 beats for your alarm. Get up to 150 a.s.a.p., hold it there, it is very important to keep the HRM from beeping in this TT.
    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
    • Speed
    • Speed/Endurance
    • 65
    • 3,250
    • 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 a drill.
    • - 2nd 25 is kick (no board).
    • - 3rd 25 is swim.
    • - 4th 25 is sprint.
    • CD: 200