• Week 1
    Print Week

    • Day 89

    RUN
    • Time: 1h 05m
    • Run Hill Repeats
    • Strength
    • 65
    • WU: 15'
    • MS:Then run 6x2' up a hill. HR on the uphills can hit low Z4. Your recovery is 4' very easy. Keep HR in Zone 1-2 otherwise. This can be done on a treadmill, outside hill, or Stair Master.
    • CD: After you are done get 15' cd. Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 45m
    • Distance: 1500.00 yards
    • Speed
    • 45
    • 1500
    • WU: 200 free warm up.
    • MS: The following to be done at T-pace (500 test) minus 3" per 100. Main set: 50/100/50/100/200, repeat. 20" rest between.
    • CD: 300 mix non-free cooldown.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0