• Week 1
    Print Week

    • Day 65

    RUN
    • Time: 1h 10m
    • Raise LT
    • Race Specific
    • 70
    • WU: 10'
    • MS: 6x5' at LT w/3' recovery.
    • CD: 10'
    SWIM
    • Time: 1h 00m
    • Distance: 2800.00 yards
    • Pacing
    • Assess Fitness
    • 60
    • 2800
    • WU: 500 warm up (wu). 8 x 50 on 15 sec rest.
    • MS: 1000 yd TT (time trial) for time. After TT - swim a very easy 100. After easy swim -3x200 at the same effort at the TT - on 15" rest.
    • CD: 200
    • Your TT time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.