• Week 1
    Print Week
  • Day 65

    RUN
    • Time: 55m
    • Run TT - KEY WORKOUT
    • Assess Fitness
    • 55
    • After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on a track or on a measured course. 15 min CD
    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: 2900.00 yards
    • Swim Endurance
    • Endurance
    • 60
    • 2900
    • WU: 300 Free & 3x100 on 20" rest. 200 Technique (drill)
    • MS: 3x100 15" rest.
    • 200 Kick
    • 3x100 10" rest
    • 200 Pull
    • 3x100 5" rest
    • 200 Easy.
    • Then sprint 16x25 FAST! 30" rest.
    • CD: 200