• Week 1
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    • Day 58

    BIKE
    • Time: 1h 00m
    • Stay with a smooth pedaling stroke and keep your HR aerobic!
    Comments and Definitions

    Descend - The last set is faster than the first. Example: 800 swim, descend on 400, rest 30" MEANS swim 400, then make the last 400 faster. 30 seconds rest in between. Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

    SWIM
    • Time: 45m
    • Distance: 2400.00 yards
    • WU: 500 swim easy. 8 x 50 done as 25 drill and 25 swim.
    • MS: 7 x 100 (20”) #1 is easy. Descending time for each interval. Rest 1-2 minutes.
    • 3 x 100 (20”) each same pace as #7 of first set.
    • 300 kick steady effort.
    • CD: 200 easy swim.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      8
      15
    • BACK
      Seated row
      3
      8
      15
    • BACK
      Bent-Arm Pulldown
      3
      8
      15
    • LEGS
      Step Ups
      3
      8
      15
    • LEGS
      Hamstring curl
      3
      8
      15
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0
    Comments and Definitions

    Sets: 2-3
    Reps: 8-15
    Speed: Fast
    Recovery: 3'-5'