• Week 1
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  • Day 3

    BIKE
    • Time: 35m
    • WU: 5'
    • MS:
    • 4x30" sprint - with 1' recovery in between efforts
    • 4x1' sprints - standing 2' recovery
    • 4x30" sprint again with 1' recovery.
    • CD: 5'
    Comments and Definitions

    Pull Buoy A swim aid that you put between your legs to help you maintain a neutral body position while concentrating on your pull rather than trying to remember everything at once.

    SWIM
    • Time: 50m
    • Distance: 2400.00 yards
    • WU: 300 swim/100 drill for warm up.
    • MS: 300 swim w/ pull buoy - then 100 drill - repeat as many times as you can in 45 minutes. Swim effort on the 300s is steady - not hard, not easy. NO STOPPING.
    • CD: 100