text: Chapter 14
  Table 14-17. Peak 2 schedule (continued)
  Peak 2 Week 1
  Session RPE Drills and Exercises Uniform Time
  Preparation: PD (10 reps); SSD
  Activities: GD; CD1 & CD2; CL2; STC (3 reps); or FW; or
  1-2a 8 90’
  ST/MB/LM (40 min)
  Recovery: RD (30 secs)
  Stationary bike x 20 min RUD 3 (5 reps)
  ETM/
  1-2b 5 Elliptical machine x 20 min RUD 5 (5 reps) 60’
  RUD
  Stationary row x 20 mins RUD 6 (5 reps)
  Preparation: PD (10 reps), HSD
  ACU and
  1-3a 10 Activities: MMD1 & MMD2; 30:60s (20 reps); 300SR (3 reps) 75’
  boots
  Recovery: RD (30 secs)
  1 x 200–800 m easy stroke of choice
  1-3b 6 Swim 2 x 100–400 m freestyle 30’
  AWST practice strokes
  Preparation: PD (10 reps)
  1-4a 8 Activities: FWC Power (Squat as main effort) 60
  Recovery: RD (30 secs)
  Overhead Press (3 x 15 reps at
  50% on 1 min RI)
  STM FM with APL x 4
  1-4b 5 Chest Press (3 x 15 reps at 50% 60’
  or FM miles
  on 1 min RI)
  ST2/LM2/MB2 (1 rep at 50%)
  Preparation: PD (10 reps)
  ACU and
  1-5a 7 Activities: AWST practice 90
  boots
  Recovery: RD (30 secs)
  1 x 400-1000 m easy stroke of choice
  1-5b 5 Swim 4 x 100 m moderate 30
  4 x 25 m hard to max effort
  1-6 6-10 Event-specific day x 4 hours 360’
  Peak 2 Week 2
  Preparation: PD (10 reps)
  Activities: AWST certification; FWC power upper body (bench as ACU and
  2-1a 9 90’
  main effort) boots
  Recovery: RD (30 secs)
  Stationary bike x 25 plus one
  ETM or of FM with APL x 6
  2-1b 5 90’
  FM Elliptical machine x 25 min or miles
  Stationary row x 25 min
  Preparation: PD (10 reps)
  2-2a 8 Activities: Ropes/obstacle course; SPT practice; GD; CD3 90’
  Recovery: RD (30 secs)