• Week 1
    Print Week

    • Day 76

    RUN
    • Time: 40m
    • Speed
    • Strength
    • 40
    • WU: 10' includes 4x20" strides.
    • MS: Then 20' tempo run at LT or 5k could be substituted.
    • CD: 10' Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 1h 05m
    • Distance: 3600.00 yards
    • Form Swim
    • Speed/Endurance
    • 65
    • 3600
    • WU: 500
    • MS:
    • 3x100 on 20" rest - build each 25 to go faster.
    • 3x100 on 25" rest
    • 5x300 on 30" rest. Try to make each one faster from 1-3, then 4-5.
    • 200 easy
    • 6x100 w/paddles on 20" rest. Make each one faster again with #6 being faster then #3.
    • CD: 200