• Week 1
    Print Week
  • Day 4

    RUN
    • Time: 1h 00m
    • Speed
    • Strength
    • 60
    • WU: 10' includes 4x20" strides.
    • MS: 40' tempo run at LT or 10k could be substituted.
    • CD: 10'
    • Stretch when done and add in Core 1, 2 or 3.
    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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 1h 00m
    • Distance: 3500.00 yards
    • Swim Endurance
    • Endurance
    • 60
    • 3500
    • WU: 300
    • MS:
    • Pulling: 4x250 on 30".
    • 10x100 Pace @75% effort w/ 20" rest.
    • Kicking: 200 Choice.
    • 8x100 Pace 85% 25" rest.
    • CD: 200