Monday

Run:

  • 3 mile warm-up run
  • 3.5 mile run with sporadic hills, steps, squats, lunges, and wall sits
  • 2 mile cooldown

Swim:

  • 500 yard warm-up swim
  • 200 yard warm-up kick
  • 5 x 100 yard buoy pull with 20 second recovery
  • 100 yard easy kick
  • 4 x 75 yard buoy pull with 20 second recovery
  • 100 yard easy kick
  • 4 x 50 yard fast swim with 30 second recovery
  • 100 yard easy backstroke
  • 400 yard buoy-pull paddle
  • 100 yard cooldown swim

Dr Spencer Charlet
Chiropractor in Mooresville, NC
704-663-7625