• Week 1
    Print Week

    • Day 1

    BIKE
      SWIM
      • Time: 12m
      • Distance: 400.00 yards
      • The premise of the next several week are to incorporate freestyle into your swimming set. You will start by primarily using the breaststroke and the backstroke as your 'easy' stroke/can do-all-day' stroke.
      • You will gradually add-in 25's of freestyle and taking away 25's of your 'rest' stroke. At the end of the plan, you will be doing 400 yards/meters of straight freestyle. We will also work on taking shorter and shorter rest breaks after every 25 yard or meters (typical length of pool).
      • This workout I want you to do 75 yards/meters of your 'easy' stroke with 30 seconds of rest between 25's. (3x25 with 30 seconds rest between)
      • Then do 25 of freestyle taking 60 seconds of rest (1x25 with 60 seconds rest after)
      • Do another 75 of your 'easy' stroke with 30 seconds of rest between 25's. (3x25 with 30 seconds rest between)
      • Then do 25 of freestyle taking 60 seconds of rest (1x25 with 60 seconds rest after)
      • Repeat this two more times.
      • Knowing that seconds = " and minutes = ' we can then rewrite this workout as:
      • 3x25 easy stroke with 30" rest between
      • 1x25 freestyle with 60" rest after
      • 3x25 easy stroke with 30" rest between
      • 1x25 freestyle with 60" rest after
      • 3x25 easy stroke with 30" rest between
      • 1x25 freestyle with 60" rest after
      • 3x25 easy stroke with 30" rest between
      • 1x25 freestyle with 60" rest after
      RUN