• Week 1
    Print Week

    • Day 69

    RUN
    • Time: 50m
    • Run Base
    • Endurance
    • 50
    • Run 50' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands. Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 1h 10m
    • Distance: 3600.00 yards
    • Swim Endurance - KEY WORKOUT
    • IM Training
    • 70
    • 3600
    • WU: 400 warm up free, each 4th lap is backstroke.
    • MS:
    • 5 x 200 with 30 seconds rest between each.
    • Kick 200/kickboard, 100 kick on back, 200 easy free.
    • Repeat main set
    • CD: 200 as cool down.