• Week 1
    Print Week

    • Day 81

    RUN
    • Time: 1h 00m
    • Distance: 7.00 miles
    • Run 60' on a flat course or treadmill. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

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

    SWIM
    • Time: 1h 00m
    • Distance: 2350.00 yards
    • WU: Build effort on each rep. 100 swim, 50 kick, 100 swim, 50 kick, 100 swim.
    • MS: Each numbered set is done non-stop as a 200.
    • - #1—100 easy, 50 mod, 50 fast (10”)
    • - #2—50 easy, 100 mod, 50 fast (20”)
    • - #3—50 easy, 50 mod, 100 fast (30”)
    • - #4—100 fast, 50 easy, 50 mod (20”)
    • - #5—50 fast, 100 easy, 50 mod (10”)
    • - #6—50 fast, 50 easy, 100 mod. (60”)
    • Repeat #1, 2, 3.
    • CD: 150 easy with drills.