• Week 1
    Print Week
  • Day 122

    RUN
    • Time: 15m
    • Run Base
    • Endurance
    • 15
    • Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient.
    Comments and Definitions

    Kenyan 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: 45m
    • Distance: 1500.00 yards
    • Long Rep Swim
    • Endurance
    • 45
    • 1500
    • WU: 200 warm up (wu). 8 x 25 on 15 sec rest.
    • MS: 5x200 yd with 1:00 rest.
    • CD: 100