• Week 1
    Print Week

    • Day 83

    BIKE
    • Time: 45m
    • Bike Base
    • Endurance
    • 45
    • 45' ride on a flat course. Keep HR in Zone 1-2.
    Comments and Definitions

    Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 1h 30m
    • Distance: 4000.00 yards
    • Pacing
    • Endurance
    • 90
    • 4000
    • WU: 200 and 4 x 50 moderate free w/15 sec. rest between.
    • MS: 30 x 100 steady-cruise Ironman pace, w/15 sec. rest.
    • 300 kick
    • CD: 300 easy
    Sports
    • Sport
      Time
    • Core Training
      45m
    Comments and Definitions

    Stretching/Core
    Stretch - use D3 program
    Core Strength 15' - 2x through of Core 1, 2 or 3
    Flex Band Routine - please see D3 Athletes Page