• Week 1
    Print Week

    • Day 51

    SWIM
    • Time: 1h 00m
    • Distance: 2800.00 yards
    • WU: 400
    • MS:
    • 3 * 200 0:45 rest
    • 8 * 25 kick :10 rest
    • 4 * 100 0:25 rest
    • 8 * 25 kick :10 rest
    • 5 * 50 :10 rest
    • 100 loosen easy swim
    • 6 * 75 pull with paddles 0:20 rest
    • CD: 200 warm-down
    Comments and Definitions

    Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. Loosen (Swim) - just means easy - 'loosen up', whether it be easy free, back, breast.

    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.