• Week 1
    Print Week

    • Day 21

    RUN
    • Time: 55m
    • Mile Repeats - KEY WORKOUT
    • Pace
    • 55
    • WU: 10-15'
    • MS: 4x1 mile @ Marathon pace less 20-30 seconds per mile. Example: If the goal is 7:30 per mile for the marathon, the pace should be 7:00 for the mile repeats. Rest is 1'. If done on the roads (not a track) you can run these at 4x7:00.
    • CD: 10-15'
    Comments and Definitions

    Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 1h 00m
    • Distance: 2800.00 yards
    • Swim Tempo
    • Tempo
    • 60
    • 2800
    • WU: 50 free/50kick/100 free/100 kick.
    • MS: 7 x 300 free at T pace. 45" rest between each.
    • CD: 400 mix non-free cooldown.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      12
      15
    • BACK
      Bent-Arm Pulldown
      2
      12
      15
    • LEGS
      Leg Press
      2
      12
      15
    • BACK
      Seated row
      2
      12
      15
    • LEGS
      Leg Extensions
      2
      12
      15
    • LEGS
      Hamstring curl
      2
      12
      15
    • CORE
      Core #1
      2
      0
      0
    Comments and Definitions

    Period AA
    Sets 1-2
    Reps 12-15
    Speed Slow
    Recovery 1-1.5'
    Time 45