• Week 1
    Print Week

    • Day 1

    RUN
    • Time: 50m
    • Distance: 8.00 miles
    • WU: 10'
    • MS: run 5 miles at AeT- about 15-20 bpm below your LT (race pace HR)
    • CD: 10'
    Comments and Definitions

    DEFINITIONS: Descend - The last set is faster than the first. Example: 800 swim, descend on 400, rest 30" MEANS swim 400, then make the last 400 faster. 30 seconds rest in between. Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 1h 15m
    • Distance: 4750.00 yards
    • WU: 400
    • MS:
    • 3x200 on 20" rest
    • 2x50 back 1:30 rest
    • 3x200 on 20" rest
    • 2x50 back 1:30 rest
    • 3x200 on 20" rest - descend each set of 200s. 100 easy swim
    • 6x75 kick
    • 600 pull
    • 100 easy swim
    • 3x(4x75): 3x 1st drill, 2nd Stroke, 3rd easy, 4th FAST with 20" rest
    • CD: 200 warm-down

    Day 2

    BIKE
    • Time: 1h 30m
    • Distance: 25.00 miles
    • 90' ride on a flat to rolling course. Keep HR in Zone 1-2. Easy on the pedals and just get some time in the saddle

    Day 3

    SWIM
    • Time: 30m
    • Distance: 1600.00 yards
    • WU: 3x100 done as 25 kick, 25 R. arm, 25 L. arm, 25 swim. (See SAD: Single Arm Drills)
    • MS: 1000 straight swim alternating T-pace 50s with easy-pace 50s.
    • CD: 200 kick easy. 100 swim good form.
    Comments and Definitions

    DEFINITIONS: Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100. You probably have your T-Pace from another previos session. SAD – Single Arm Drill - Push off the wall with both arms extended in front of you with your hands touching, one on top of the other. Rotate to your side so that you are lying on your left side with your left arm in front on you. Now, swim down the pool, using only your right arm - once you get to the other end, try the same thing, this time lying on your right side and swimming with your left arm only. Keep a strong kick going and focus on the pull portion of the stroke.

    Strength
    • Time: 40m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0
    Comments and Definitions

    Sets: 2-3
    Reps: 15-20
    Speed: Slow
    Recovery: 1-1.5'

    Day 4

    BIKE
    • Time: 1h 00m
    • Distance: 15.00 miles
    • Easy spin for 60' in small chain ring.
    RUN
    • Time: 1h 10m
    • Distance: 7.00 miles
    • Run 70' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stay hydrated and fuel a little - practice nutrition! Stretch when done and add in Core 1, 2 or 3.

    Day 5

    BIKE
      SWIM
        RUN

          Day 6

          BIKE
          • Time: 2h 00m
          • Distance: 30.00 miles
          • Ride how you feel. If tired ride in 1-2 zones alone. If fresh ride in all zones and may be a group ride. Be smart!
          Comments and Definitions

          DEFINITIONS: 'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100 Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

          SWIM
          • Time: 1h 10m
          • Distance: 3200.00 yards
          • WU: 200 swim, 100 drill/swim, 200 pull, 100 pull/swim, 200 swim. 4x50 on 20".
          • MS 100/200/300/400/300/200/100 at T-pace.
          • 100 ez.
          • 6x50 kick
          • CD: 200

          Day 7

          RUN
          • Time: 45m
          • Distance: 5.00 miles
          • BT: On a very hilly course in all heart rate zones. Elevate heart rate as run progresses. Good form. Quick cadence
          Strength
          • Time: 40m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            2 Leg Squats
            3
            15
            20
          • BACK
            Bent-Arm Pulldown
            3
            15
            20
          • LEGS
            Leg Press
            3
            15
            20
          • BACK
            Seated row
            3
            15
            20
          • LEGS
            Leg Extensions
            3
            15
            20
          • LEGS
            Hamstring curl
            3
            15
            20
          • CORE
            Core #2
            2
            0
            0