Week 1
Print Week
Day 102
RUN
Time:
1h 00m
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
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
SWIM
Time:
45m
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.
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.