• Week 1
    Print Week

    • Day 65

    RUN
    • Time: 30m
    • Run Base
    • Endurance
    • 30
    • 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.

    SWIM
    • Time: 1h 05m
    • Distance: 3450.00 yards
    • Pacing
    • Speed/Endurance
    • 65
    • 3450
    • WU: 400
    • MS:
    • 4x75 on 20" rest - odd ones have middle 25 yds as drill (1,3) - the evens have the first/last 25 as a drill (2,4).
    • 8x200 as follows:
    • - #1, #5 - 150 cruise, 50 FAST!
    • - #2, #6 - 100 cruise, 100 FAST!
    • - #3, #7 - 50 cruise, 150 FAST!
    • - #4, #8 - 200 FAST! These are on 30" rest.
    • 200 easy
    • 5x150 on 15" rest. Do these w/paddles
    • CD: 200