• Week 1
    Print Week

    • Day 51

    RUN
    • Time: 45m
    • Run Base
    • Endurance
    • 45
    • Run 45' 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: 1h 00m
    • Distance: 2600.00 yards
    • Speed
    • Race Start Speed
    • 60
    • 2,600
    • WU: 4x200 no warm up on 3:30.
    • MS: 500 at race pace. Rest 1'
    • 6x200 at race pace with 30" rest.
    • CD: 100
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      20
      25
    • BACK
      Bent-Arm Pulldown
      3
      20
      25
    • LEGS
      Leg Press
      3
      20
      25
    • BACK
      Seated row
      3
      20
      25
    • LEGS
      Leg Extensions
      3
      20
      25
    • LEGS
      Hamstring curl
      3
      20
      25
    • CORE
      Core #3
      2
      0
      0
    Comments and Definitions

    Period AA
    Sets 2-3
    Reps 20-25
    Speed Slow
    Recovery 1-1.5'
    Time 75