• Week 1
    Print Week

    • Day 79

    RUN
    • Time: 1h 15m
    • Distance: 8.00 miles
    • WU: Run 10' warm up to your favorite 2-3' minute hill.
    • MS: Workout is 10x3' hard - should be at LT at around 2' and hold until you hit 3' then jog down easy for 3' between sets. Its ok to walk a little bit to get your breath back.
    • CD: Cool down is 5' easy.
    SWIM
    • Time: 1h 10m
    • Distance: 3200.00 yards
    • WU: 300 free
    • MS: 12x25 on 10" rest
    • 400 easy
    • 4x100 on 10"
    • Next Set: 4x100 RI (rest interval): 20"
    • 2x200 RI: 30"
    • 8x50 RI: 20"
    • 400 easy.
    • CD: 200 easy