• Week 1
    Print Week

    • Day 13

    RUN
    • Time: 1h 50m
    • Run Base - KEY WORKOUT
    • Endurance
    • 110
    • Run 110' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands, with high knees. Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 45m
    • Distance: 1700.00 yards
    • Swim Endurance
    • Build
    • 45
    • 1700
    • WU: 200 non-free
    • MS:
    • 400 slow freestyle
    • 300 moderate freestyle
    • 200 fast freestyle
    • 100 very fast freestyle effort pace.
    • *INCLUDE 100 backstroke BETWEEN each freestyle set for recovery.
    • CD: 200 non-free.
    • -This will virtually be a continuous swim getting faster as you get going.