• Week 1
    Print Week

    • Day 59

    SWIM
    • Time: 1h 15m
    • Distance: 3500.00 yards
    • WU: 200 each of swim, kick, pull
    • MS: 5x (300 @ T-pace, 100 drill, 50 sprint, 50 non-free)
    • CD: 400 ez pull
    Comments and Definitions

    Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked. 'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.

    Strength
    • Time: 40m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      5
      8
    • BACK
      Seated row
      3
      5
      8
    • BACK
      Bent-Arm Pulldown
      3
      5
      8
    • LEGS
      Step Ups
      3
      5
      8
    • LEGS
      Hamstring curl
      3
      5
      8
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0
    Comments and Definitions

    Sets: 3
    Reps: 5-8
    Speed: Moderate
    Recovery: 3'-5'