zerobyte 2020-1-14 09:31
真訓練就會進步
Mon 200easy, 2x50build, 3(12x25fast 200tempo 100fly) 200cd
Run
Gym
Tues no swim only bike run
Wed 50easy, 4(400pull paddles band 8x50 as 25fast25easy) 50easy
Run
Gym
Thurs no swim only bike run
Fri 200easy 200fly 3x400 3x300 3x200 3x100 pull rest 15s as steady tempo fast
1500 as 500steady 500tempo 500fast
200easy
Run
Gym
Sat 400easy 40x50 per 10 as pull pad band, pull pad, pull, swim 6x75 as 50 single arm fly 25fast swim 200easy
Bike+run
Sun open water swim 4k
Run 3hour
[[i] 本帖最後由 zerobyte 於 2020-1-14 10:29 AM 編輯 [/i]]