• Week 1
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  • Day 51

    RUN
    • Time: 40m
    • WU: Warm up for at least 10' before the first stride.
    • MS: Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat.
    • CD: Cool-down with at least 5' easy jog (Zone 1).
    Comments and Definitions

    IM - Individual Medley - Fly, back, breast, free.

    SWIM
    • Time: 35m
    • Distance: 1500.00 yards
    • WU: 300 IM by 25s.
    • MS:
    • 3 x 75 free broken down into 25 slow, 25 tempo, 25 sprint.
    • 3 x 75 back (slow, tempo, sprint).
    • 3 x 75 breast (slow, tempo, sprint).
    • 3 x 75 kickboard (slow, med, sprint).
    • CD: 300 easy freestyle cooldown.
    • *Rest between intervals: 15"
    • **Rest between sets: 30"
    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.