• Week 1
    Print Week

    • Day 116

    RUN
    • Time: 2h 10m
    • WU: 20'
    • MS: Then 2x25' at Zone 2 - mid to high Z2 - 5' easy in between.
    • Then 2x12 at Zone 3 - 5' easy in between again.
    • Then 5' at Zone 4
    • CD: 10' cool down easy.
    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: 100 swim easy. 50 kick easy. 100 swim easy. 50 kick moderate. 100 swim moderate.
    • MS: Start slow and decrease times for each 300.
    • 3x300 (30”) at aerobic effort (slower than T-pace).
    • Kick 50 easy.
    • 2x300 (30”) at aerobic effort (less than T-pace).
    • CD: 100 drill of your choice, 300 swim.