• Week 1
    Print Week
  • Day 67

    RUN
    • Time: 40m
    • Run Hill Repeats
    • Strength/Speed
    • 40
    • WU: 15'
    • MS: Then run 6x30" up a steep hill, recover on the downhills. Do not worry about HR. Just run as hard as you can for 30" - try to go a little farther up the hill each time. Keep HR in Zone 1-2 otherwise.
    • CD: 15'
    • Stretch when done
    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: 45m
    • Distance: 2500.00 yards
    • Swim Endurance
    • Form
    • 45
    • 2500
    • WU: 400 swim (add drills)
    • MS:
    • 400 pull
    • 400 w/paddles
    • 300 swim
    • 300 pull
    • 300 w/paddles
    • 6x50 Fast on 60"
    • CD: 100