• Week 1
    Print Week
  • Day 54

    SWIM
    • Time: 1h 00m
    • Distance: 2900.00 yards
    • WU: 300 Free & 3x100 on 20" rest. 200 Technique (drill)
    • MS: 3x100 15" rest
    • 200 Kick
    • 3x100 10" rest
    • 200 Pull
    • 3x100 5" rest
    • 200 Easy
    • Sprint 16x25 FAST! 30" rest.
    • CD: 200
    Comments and Definitions

    Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. Pull Drill - 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.

    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.