• Week 1
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    • Day 66

    SWIM
    • Time: 1h 00m
    • Distance: 2550.00 yards
    • WU: 100 swim easy. 50 kick easy. 100 swim moderate. 50 kick moderate. 100 swim building speed throughout. 50 kick building speed throughout.
    • MS: 400 constant pace, moderate effort. Rest 1 minute.
    • 4x100 (20") Start easy. Make each 100 faster. Rest 1 minute after last one.
    • 300 constant, moderate pace. Rest 1 minute.
    • 3x100 (20") Start easy. Make each 100 faster.
    • 200 constant, moderate pace. Rest 1 minute.
    • 2x100 (20") Start easy. Make each 100 faster.
    • CD: 300 easy swim.
    Comments and Definitions

    Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

    Strength
    • Time: 40m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      5
      8
    • BACK
      Seated row
      3
      5
      8
    • BACK
      Bent-Arm Pulldown
      3
      5
      8
    • LEGS
      Step Ups
      3
      5
      8
    • LEGS
      Hamstring curl
      3
      5
      8
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0
    Comments and Definitions

    Sets: 3
    Reps: 5-8
    Speed: Moderate
    Recovery: 3'-5'