WU: Warm up for at least 10' before the first stride.
MS: Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat.
CD: Cool-down with at least 5' easy jog (Zone 1).
Comments and Definitions
IM - Individual Medley - Fly, back, breast, free.
SWIM
Time: 35m
Distance: 1500.00 yards
WU: 300 IM by 25s.
MS:
3 x 75 free broken down into 25 slow, 25 tempo, 25 sprint.
3 x 75 back (slow, tempo, sprint).
3 x 75 breast (slow, tempo, sprint).
3 x 75 kickboard (slow, med, sprint).
CD: 300 easy freestyle cooldown.
*Rest between intervals: 15"
**Rest between sets: 30"
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.
IM - Individual Medley - Fly, back, breast, free.
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.