• Week 1
    Print Week

    • Day 18

    RUN
    • Time: 40m
    • Run TT
    • Assess Fitness
    • 40
    • After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. This can be run on track the or measured course (flat). Record the time/distance and get a 10 minute cool down. Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 50m
    • Distance: 1750.00 yards
    • Endurance
    • Speed
    • 50
    • 1750
    • WU: 300
    • MS:
    • 5x50 (sprint 1st 25) - on 20" rest
    • 4x:
    • - 2x50 RPE 7 (15" rest)
    • - 1x100 RPE 7 (60" rest)
    • - Sprint a 50 at RPE 9 (15" rest)
    • CD: 200