• Week 1
    Print Week

    • Day 9

    RUN
    • Time: 1h 00m
    • Run Pacing
    • The Pyramid II
    • 60
    • WU: 10'
    • MS: 4x400, 2x800, 1x1600, 2x800, 4x400, 1x1600 - 200 recovery on all. Every rep should be the same pace - no concern for speed.
    • CD: 10'
    SWIM
    • Time: 55m
    • Distance: 2225.00 yards
    • Speed
    • 55
    • 2225
    • WU: 500
    • MS:
    • 5x100 on 10" rest
    • 10x50 on 30" rest
    • 15x25 on 45" rest. These are all done at an all out effort.
    • Last set is 5x50 kick on 10" rest.
    • CD: 100