zerobyte 2022-9-10 19:48
[size=3][url=https://youtu.be/95pjqaI0Cfo]https://youtu.be/95pjqaI0Cfo[/url][/size]
[size=3]Mon drills and aerobic set 5k[/size]
[size=3]Tues vo2max 50-150m reps 5k [/size]
[size=3]Wed long aerobic eg 1500x3 5-5.5k[/size]
[size=3]Thurs threshold 100s 5k[/size]
[size=3]Fri all tools paddles parachute 3k[/size]
[size=3]Sat no swim[/size]
[size=3]Sun recovery 2-2.5k[/size]
[size=3]5+5+5+5+3+2k=25k[/size]
[size=3]Non swimmer background professional Ironman triathlete[/size]
[[i] 本帖最後由 zerobyte 於 2022-9-10 21:00 編輯 [/i]]