Formal Training Starts Today

Formal training starts today with 20 weeks until D-day.  Had a nice talk with my coach last night and he has provided me with my first 4 weeks of structured workouts starting with this 3000 yd. beauty below.

Equipment continues to be purchased as I needed to obtain some swim training aids and a TRX Suspension trainer to work on my core strength.  The TRX Suspension Trainer is a workout system that utilizes you own bodyweight.  I will let you know how it goes when it comes in.






Warmup:
o 400 swim/300pull/200 swim/100 kick
o 2 X 50 all out

Main Set:
o 400 Time Trial
o 100 easy pull
o 200 Time Trial
o 100 easy pull
o 200 Time Trial
o 100 easy pull
o 5 X 100 on TT + 10 sec as:
1st 100 steady, 2nd with last 25 hard, 3rd  with last 50 hard, 4th with last 75 hard and 5th 100 as a time trial.
**Record times for the 400, both 200’s and the last 100.  Add them together for your score.  Rest time between
sets should be about 2-3 minutes as 100 easy pull**

Cooldown:
o 3 X 100 easy as 50 fist, 50 free.  5 breaths rest in between sets