• Week 1
    Print Week

    • Day 74

    RUN
    • Time: 40m
    • Run Base
    • Endurance
    • 40
    • Run 40' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

    SWIM
    • Time: 55m
    • Distance: 2500.00 yards
    • Swim Endurance
    • Endurance
    • 55
    • 2,500
    • WU: 300 & 6x50 on 60".
    • MS: 4 x 250 on 4:15 or 4:30. First 2 are w/paddles, last two take paddles off.
    • Then 5 x 100 on 1:45 or 2:00.
    • Then 200 swim weak side breath.
    • CD: 200
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      25
      30
    • BACK
      Bent-Arm Pulldown
      3
      25
      30
    • LEGS
      Leg Press
      3
      25
      30
    • BACK
      Seated row
      3
      25
      30
    • LEGS
      Hamstring curl
      3
      25
      30
    • LEGS
      Leg Extensions
      3
      25
      30
    • CORE
      Core #1
      1
      0
      0
    Comments and Definitions

    Period AA
    Sets 2-3
    Reps 25-30
    Speed Slow
    Recovery 1-1.5'
    AND Core #1, 2, and 3