• Week 1
    Print Week
  • Day 11

    RUN
    • Time: 2h 00m
    • Run Base
    • Endurance
    • 120
    • Run on rolling course - start by keeping HR in Zone 1-2 during 30' warm-up and then go to 2x20' at Z3 - with 5' Z2 for recovery. Keep the rest of the run no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    Kenyan and 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. Choice - Any kicking style: free, back, breast or fly.

    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