• Week 1
    Print Week

    • Day 59

    RUN
    • Time: 15m
    • Run Base
    • Endurance
    • 15
    • Run 15' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, hands, and high knees. Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 1h 15m
    • Distance: 4000.00 yards
    • Swim Endurance - KEY WORKOUT
    • Endurance
    • 75
    • 4000
    • WU: 300 & 8x50 on 10" rest.
    • MS: All are done on a 1' recovery. 1x each:
    • - 1000 at 70% effort.
    • - 800 75% effort.
    • - 600 80% effort.
    • - 400 85% effort.
    • - 200 85% effort.
    • - 100 100% effort.
    • CD: 200
    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