• Week 1
    Print Week

    • Day 93

    RUN
    • Time: 40m
    • Run Speed
    • Speed/Efficiency
    • 40
    • 40' run with 8x30" 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: 1h 05m
    • Distance: 3150.00 yards
    • Speed/Endurance - KEY WORKOUT
    • 65
    • WU: 400
    • MS: 6x50 builds (each one gets faster) on 30" rest.
    • Then 4x(4x100):
    • #1 RI = 20"
    • #2 RI = 15"
    • #3 RI = 10"
    • #4 RI = 5"
    • Swim 200 ez.
    • Then swim 6x75 20" rest. On the odds (1,3,5) the last 25 is sprint. On the evens, the last 50 is sprint.
    • CD: 200