• Week 1
    Print Week

    • Day 67

    RUN
    • Time: 2h 20m
    • Distance: 16.00 miles
    • WU: 20'
    • MS: 2x30' at HR Zone 2 - mid to high HR Zone 2. Recovery for 5' HR Zone 1 between sets.
    • Then 2x12 at HR Zone 3 with 5' easy HR Zone 1 in between again.
    • Then 10' at HR Zone 4
    • CD: 6' cool down.
    SWIM
    • Time: 1h 00m
    • Distance: 2550.00 yards
    • WU: 100 swim easy. 50 kick easy. 100 swim moderate. 50 kick moderate. 100 swim building speed throughout. 50 kick building speed throughout.
    • MS: 400 constant pace, moderate effort. Rest 1 minute.
    • 4x100 (20") Start easy. Make each 100 faster. Rest 1 minute after last one.
    • 300 constant, moderate pace. Rest 1 minute.
    • 3x100 (20") Start easy. Make each 100 faster.
    • 200 constant, moderate pace. Rest 1 minute.
    • 2x100 (20") Start easy. Make each 100 faster.
    • CD: 300 easy swim.