• Week 1
    Print Week
  • Day 29

    RUN
    • Time: 45m
    • Run Base
    • Endurance
    • 45
    • Run 45' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    Pretty 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: 1h 10m
    • Distance: 3100.00 yards
    • Easy swim
    • Endurance
    • 70
    • 3100
    • WU:
    • 2x200 on 20" rest.
    • 3x100 on 10" rest.
    • 4x50 on 10" rest.
    • MS:
    • 6x100 on 10" rest - bi-lateral breathe.
    • 8x75 on 10" rest - breathe every 4th stroke.
    • 12x50 on 10" rest - breathe every 5th stroke.
    • CD: 2x200 pull bi-lateral breathe on 20" rest.