• Week 1
    Print Week

    • Day 18

    BIKE
    • Time: 30m
    • Recovery
    • Very Easy
    • 30
    • Easy spin for 30' in small chain ring. Zone 1 only.
    Comments and Definitions

    IM - Individual Medley - Fly, back, breast, free.

    RUN
    • Time: 1h 00m
    • Run Base
    • Endurance
    • 60
    • Run 60' 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. Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 50m
    • Distance: 2400.00 yards
    • Swim Variable - KEY WORKOUT
    • Easy/Speed
    • 50
    • 2400
    • WU: 300 IM
    • MS:
    • 3 x 150 free broken down into (50 slow, 50 tempo, 50 sprint).
    • 3 x 150 back (slow, tempo, sprint).
    • 3 x 150 breast (slow, tempo, sprint).
    • 3 x 150 kickboard (slow, med, sprint).
    • CD: 300 easy freestyle cooldown.
    • Rest between intervals: 20" & rest between sets: 30"