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  • Day 44

    RUN
    • Time: 45m
    • WU: 5'
    • MS:
    • 4x30" sprint - with 1' recovery
    • 8x1' sprints - with 2' recovery
    • 4x30" sprint again with 1' recovery.
    • CD: 5'
    • Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. Catch Up Stroke - Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke.

    SWIM
    • Time: 55m
    • Distance: 2500.00 yards
    • WU:500 & then 4x50 Catch Up Stroke on 20"rest.
    • MS:
    • 8x50, 4x100, 2x200, all on 20" rest. Hold T-Pace - 5". Then 4x100 kick, on 15" rest.
    • CD: 200
    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.