• Week 1
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  • Day 123

    BIKE
    • Time: 1h 00m
    • Bike TT
    • Assess Fitness
    • 60
    • WU: 20'
    • MS: You are going to ride the 5 mile flat course for time. Start out at a pace you can hold for the whole 5 miles.
    • CD: 15'
    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.

    SWIM
    • Time: 1h 00m
    • Distance: 2400.00 yards
    • Endurance - KEY WORKOUT
    • 60
    • 2400
    • WU: 400
    • MS:
    • 8 * 25 ez/hard
    • 8 * 100 on 1:00 rest - go thru the following set twice:
    • 1.) 75ez - 25 fast
    • 2.) 50ez - 50 fast
    • 3.) 25ez - 75 fast
    • 4.) 100 fast
    • 200 loosen (easy swim)
    • 6 * 100 pull on 1" rest
    • CD: 200