• Week 1
    Print Week

    • Day 17

    SWIM
    • Time: 45m
    • Distance: 2000.00 yards
    • Speed
    • WU: 300
    • MS:
    • 10x50 Z4 on 20" rest.
    • 10x50 Z5 on 30" rest.
    • 10x50: sprint 25, easy 25 on 15" rest.
    • CD: 200
    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