• Week 1
    Print Week
  • Day 60

    RUN
    • Time: 20m
    • Run Base
    • Endurance
    • 20
    • Run on a flat course or treadmill. Keep HR in Zone 1-2. 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: 50m
    • Distance: 1850.00 yards
    • Speed
    • 50
    • 1850
    • WU: 300
    • MS:
    • 12x50 (mix strokes on odd #, even # are free) on 20" rest. Then 6x125 (50 Z4, 25 Z2, build 25, 25 Z2) - this teaches you to mix speeds - in case you need to catch a pack in front of you during a race.
    • CD: 200