• Week 1
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  • Day 130

    BIKE
    • Time: 1h 20m
    • Raise Bike LT
    • LT
    • 80
    • WU: 10'
    • MS: 10' hard (at LT), 2' easy (zone 2). Do this 5x.
    • CD: 10'
    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: 45m
    • Distance: 2500.00 yards
    • Swim Endurance
    • Form
    • 45
    • 2500
    • Long easy swim. Add drills to wu.
    • WU: 400 swim
    • MS:
    • 400 pull
    • 400 w/paddles
    • 300 swim
    • 300 pull
    • 300 w/paddles
    • 6x50 Fast on 60"
    • CD: 100