• Week 1
    Print Week

    • Day 43

    RUN
    • Time: 30m
    • Distance: 3.00 miles
    • Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm). Flat footstrike with weight on ball of foot (not toes). Foot paws back just before footstrike.
    Comments and Definitions

    DEFINITIONS Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 50m
    • Distance: 2250.00 yards
    • WU: 100 drill, 50 kick, 100 drill, 50 kick.
    • MS: 3 x 500 at T-pace (45”).
    • CD: 100 drill. 50 kick easy. 300 swim good form.