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November 21, 2018 – Swim/Strength

November 21, 2018 – Swim/Strength

SWIM WU:300 EASY4-6×50 drill 25/swim 25 alternating between finger drag and closed fist swimming for drill Main Set:5-10×25 build slow to fast with 10 seconds rest interval100-400 steady pace5-10×25 build slow to fast, 100-400 steady pace200 pull4×25 FAST CD:200 Easy Total yards: 1450-2200 Strength Warmup 2-4 Sets: Control of each movement is most important. Keep …

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November 20, 2018 – Run

November 20, 2018 – Run

RUN Warm up:15 minutes EASY run/walk followed by dynamic warm up routine Workout:5 x 20 second strides (only complete strides if doing workout on a flat course). Aim for mile pace for these strides focusing on quick turnover, followed by 1 minute at a easy pace jog. 2-4x 10 minute repeats on a hilly course …

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