• Week 1
    Print Week

    • Day 45

    SWIM
    • Time: 1h 10m
    • Distance: 3100.00 yards
    • Endurance
    • WU:
    • 2x200 on 20" rest
    • 3x100 on 10" rest
    • 4x50 on 10" rest
    • MS:
    • 6x100 on 10" rest: bi-lateral breathe
    • 8x75 on 10" rest: breathe every 4th stroke
    • 12x50 on 10" rest: breathe every 5th stroke
    • CD:
    • 2x200 pull bi-lateral breathe on 20" rest
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0