• Week 1
    Print Week

    • Day 28

    RUN
    • Time: 45m
    • Run Base
    • Endurance
    • 45
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2. Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 1h 00m
    • Distance: 3500.00 yards
    • Swim Endurance
    • Endurance
    • 60
    • 3500
    • WU: 300
    • MS:
    • Pulling 4x250 on 30"
    • Then 10x100 Pace @75% effort w/ 20" rest.
    • Kicking 200
    • Next 8x100 Pace 85% 25" rest.
    • CD: 200
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      40
      60
    • BACK
      Seated row
      2
      40
      60
    • LEGS
      Leg Press
      2
      40
      60
    • BACK
      Bent-Arm Pulldown
      2
      40
      60
    • LEGS
      Leg Extensions
      2
      40
      60
    Comments and Definitions

    Period ME
    Sets 1-3
    Reps 40-60
    Speed Mod
    Recovery 1-2
    AND Core #1, 2, and 3
    Time 75min