• Week 1
    Print Week

    • Day 9

    BIKE
    • Time: 1h 00m
    • Stay with a smooth pedaling stroke and keep your HR aerobic!
    Comments and Definitions

    Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

    SWIM
    • Time: 45m
    • Distance: 2050.00 yards
    • WU: 400 easy swim.
    • MS:
    • Repeat 5x:
    • 4 x 50 very fast (30”). 50 kick easy.
    • CD: 400 easy swim.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      6
      3
      6
    • BACK
      Seated row
      6
      3
      6
    • BACK
      Bent-Arm Pulldown
      6
      3
      6
    • LEGS
      Hamstring curl
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0
    Comments and Definitions

    Sets: 3 or 6 depending on exercise.
    Reps: 3-6 or 15-20 depending on exercise.
    Speed: Slow-Mod
    Recovery: 2'-4'