• Week 1
    Print Week

    • Day 5

    SWIM
    • Time: 1h 15m
    • Distance: 3750.00 yards
    • WU: 300 warm up, 8 x 50 on 15" (sec rest).
    • MS: 1000 yd TT (time trial) for time.
    • 200 ez.
    • Then 3x300 on 30" rest.
    • 8x25 kick on 10" rest.
    • 6x75 fast on 20" rest.
    • CD: 300
    Comments and Definitions

    Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      6
      3
      6
    • BACK
      Seated row
      6
      3
      6
    • BACK
      Bent-Arm Pulldown
      6
      3
      6
    • LEGS
      Hamstring curl
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0
    Comments and Definitions

    Sets: 3 or 6 depending on exercise.
    Reps: 3-6 or 15-20 depending on exercise.
    Speed: Slow-Mod
    Recovery: 2'-4'