• Week 1
    Print Week
  • Day 90

    RUN
    • Time: 2h 00m
    • Run Base - KEY WORKOUT
    • Strength
    • 120
    • Run 120' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stay hydrated and eat! 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.

    SWIM
    • Time: 30m
    • Distance: 1500.00 yards
    • Easy swim
    • Recovery
    • 30
    • 1500
    • WU: 500
    • MS: 500 pull w/paddles.
    • 10x50 on 20" rest. Swim easy and focus on form.