Optional 2^nd Workouts for

1^st/2^nd Year Runners

Ø       Monday, Wednesday, Friday

o        Navy Seals Swimming

o        Pool Running

o        Biking

o        Additional Core-Work

o        Aerobics/Pilates

Optional 2^nd Workouts for

>3^rd Year Runners

Ø       Monday, Wednesday, Friday

o        20-25 min run @ E-pace

Ø       Tuesday, Thursday

o        Navy Seals Swimming

o        Pool Running

o        Biking

o       Additional Core-Work

o       Aerobics/Pilates

Navy Seals Swimming

1^st/2^nd Year Runners

CAUTION:  Never swim in without supervision

o        Swimming laps (Lap= down/back)

o        Lap 1:  breathe every stroke

o        Rest 45 seconds

o        Lap 2:  breathe every 2 strokes

o        Rest 45 seconds

o        Lap 3:  breathe every 4 strokes

o        Rest 45 seconds

o        Lap 4:  breathe every 6 strokes

o        Rest 45 seconds

o        Repeat Laps 4-1 in reverse order

o       Full stretch routine

Navy Seals Swimming

>3^rd Year Runners

CAUTION:  Never swim in without supervision

o        Swimming laps (Lap= down/back)

o        Lap 1:  breathe every stroke

o        Rest 45 seconds

o        Lap 2:  breathe every 2 strokes

o        Rest 45 seconds

o        Lap 3:  breathe every 4 strokes

o        Rest 45 seconds

o        Lap 4:  breathe every 6 strokes

o        Rest 45 seconds

o        *Lap 5:  breathe every 8 strokes

o        Rest 45 seconds

o        *Lap 6:  breathe every 10 strokes

o        Repeat Laps 6-1 in reverse order

o        Full stretch routine

*Optional Laps

POOL RUNNING

CAUTION:  Never swim or enter a pool without supervision

1^st/2^nd Year Runners

4 x 5 mins w/1 min rest between

>3^rd Year Runners

5 x 5 mins w/1 min rest between

Method:  Enter water to a depth in which you are unable to touch the pool’s bottom.  Begin treading water or moving arms in a running-arm motion while moving feet in a bicycle-peddling motion.  Try to remain near the pool’s side for safe exit, in the event of fatigue

BIKING

CAUTION:  RIDE IN BIKE LANES OR USE PATHS THAT ARE AWAY FROM TRAFFIC.  FOLLOW ALL LAWS REGARDING SAFE BICYCLING.

1^st/2^nd Year Runners

20-3o mins

>3^rd Year Runners

40-50 mins

Method:  Set gears to a tension that will allow constant peddling.  Focus on continuously moving legs at a running-leg rate. 

CORE-WORK

Additional 12-20 min session of ab core,

leg core, and balance core work.

AEROBICS/PILATES

Participate in an aerobics or pilates class for

30 mins.