• Week 1
    Print Week

    • Day 85

    RUN
    • Time: 15m
    • Run Speed
    • Speed/Efficiency
    • 15
    • 15' run with 4x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point.
    • Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 45m
    • Distance: 1350.00 yards
    • Speed
    • 45
    • 1350
    • WU: 300 w/drills.
    • MS: 10x50 hard, on 20" rest. Then 5x50 sprint first 25, easy 25 on 30" rest. Then 200 moderate-hard.
    • CD: 100.