• Week 1
    Print Week

    • Day 5

    RUN
    • Time: 10m
    • Run Endurance
    • Aerobic Endurance
    • 10
    • Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
    SWIM
    • Time: 12m
    • Distance: 400.00 yards
    • Continuous Swim
    • Endurance
    • 12
    • 400
    • Swim Drills Day. Today we will work on something called the Fist Drill. Swim at least 4 lengths to warm up - you can alternate free style and sidestroke or breast stroke.
    • After you have finished your warm up, you will start your next length with your hands closed in a fist. Swim like this for 4 strokes, and then open your hands for 4 strokes, alternating until you get to the other end. Alternate 25 yds of 'Fist Drill' and freestyle swimming. This should get you to have a better 'feel' for the water.
    • Keep moving and complete 400 yards or 1/4 of a mile! When you are done swimming, work on stretching your back, your arms, shoulders and neck muscles.