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May 11, 2019 – Swim

May 11, 2019 – Swim

SWIM WU:100-400 EASY2-4×75 (25 kick/50 swim)3-6×50 (25 drill or choice stroke, 25 free)2×25 underwater no breathers. 1 min rest2-6×25 build slow to fastMain Set: 1-2 times through4×25 @ CSS -3 sec, 5 sec rec4×25 @ CSS -3 sec, 10 sec rec4×25 @ CSS -3 sec, 5 sec rec400 @ CSS, 10 sec recCD:100-200 EASY Total …

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May 8, 2019 – Swim

May 8, 2019 – Swim

SWIM WU:100-400 EASY2-4×75 (25 kick/50 swim)3-6×50 (25 drill or choice stroke, 25 free)2×25 underwater no breathers. 1 min rest2-6×25 build slow to fastMain Set: 1-3 times through300 @ CSS -1 sec 15-20 sec rec2×100 @ CSS -3 sec, 10-15 sec rec2×50 FAST, 20-30 sec recCD:100-200 EASY Total yards: 1200-3200

May 7, 2019 – Run

May 7, 2019 – Run

RUN 10 minute warm up followed by dynamic warm up routine 800 @ 10k pace, 90 sec rest2×400 @ 5k pace, 10 seconds rest rest 2 minsContinuous 1200:100 @ mile, 300 Easy200 @ mile, 200 Easy300 @ mile, 100 EasyRest 2 minsRepeat (optional) Relays: 4 times through3 runners, 200 @ mile, 600@ 5k pace Total …

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