• Week 1
    Print Week
  • Day 87

    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. '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.

    SWIM
    • Time: 45m
    • Distance: 1400.00 yards
    • Endurance
    • 45
    • 1400
    • WU: 200 Warmup
    • MS: 200 on 1:30 rest
    • 2 * 100 on :45 rest
    • 4 * 50 on :30 rest
    • 100 easy
    • 4*100 pull w/ paddles on :30 rest
    • CD: 100