• Week 1
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  • Day 19

    SWIM
    • Time: 1h 05m
    • Distance: 3100.00 yards
    • WU: 300 swim & 4x75 choice (free or non free) on 10".
    • MS:
    • 4x400 pull with 60" rest.
    • 2x100 kick w'20" rest.
    • 10x50 on 10" rest.
    • CD: 200.
    Comments and Definitions

    Pull - 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.

    Strength
    • Time: 50m
    Comments and Definitions

    Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.