• Week 1
    Print Week

    • Day 9

    RUN
    • Time: 1h 05m
    • Strength
    • 800s
    • 65
    • WU: 10'
    • MS: You are going to run 6x 800 at a Z3 effort-with the active rest (easy jogging) being the same time as it took you to run the 800. For example if it takes you 3:45 to run the 800, then 3:45 is your recovery time.
    • CD: 10'
    SWIM
    • Time: 1h 05m
    • Distance: 3150.00 yards
    • Speed
    • Speed/Endurance
    • 65
    • 3150
    • WU: 400
    • MS:
    • 6x50 builds (each one gets faster) on 30" rest. Then 4x(4x100)
    • - #1 RI = 20"
    • - #2 RI = 15"
    • - #3 RI = 10"
    • - #4 RI = 5"
    • Swim 200 ez.
    • Then swim 6x75 on 20" rest. On the odds (1,3,5) the last 25 is sprint. On the evens, the last 50 is sprint.
    • CD: 200