• Week 1
    Print Week

    • Day 37

    RUN
    • Time: 20m
    • Run Base
    • Endurance
    • 20
    • Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 55m
    • Distance: 2225.00 yards
    • Pacing
    • Speed
    • 55
    • 2225
    • WU: 500
    • MS: These are all done at an all out effort.
    • 5x100 on 10" rest
    • 10x50 on 30" rest
    • 15x25 on 45" rest.
    • 5x50 kick on 10" rest
    • CD: 100