• Week 1
    Print Week

    • Day 1

    BIKE
      Comments and Definitions

      Day off. This plan will consistently have the first day of the week off.

      SWIM
        RUN

          Day 2

          RUN
          • Time: 50m
          • After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on track the or measured course (flat). Record the time and get a 10 minute cool down. Stretch when done and add in Core 1, 2 or 3.
          Comments and 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) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

          SWIM
          • Time: 45m
          • Distance: 2050.00 yards
          • WU: 3x(50 pull, 50 kick, 50 swim)
          • MS: 4 x 75 descending times (30”).
          • 50 kick easy.
          • 4 x 75 descending times (30”).
          • 50 kick easy.
          • 4 x 75 descending times (30”).
          • 50 kick easy.
          • 4 x 75 descending times (30”).
          • 50 kick easy.
          • 1 x 75 fastest of workout (easy 25 swim).
          • CD: 100 easy swim.

          Day 3

          BIKE
          • Time: 1h 00m
          • Stay with a smooth pedaling stroke and keep your HR aerobic!
          Strength
          • Time: 45m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            Leg Press
            6
            3
            6
          • BACK
            Seated row
            6
            3
            6
          • BACK
            Bent-Arm Pulldown
            6
            3
            6
          • LEGS
            Hamstring curl
            3
            15
            20
          • LEGS
            Leg Extensions
            3
            15
            20
          • CORE
            Core #1
            1
            0
            0
          • CORE
            Core #2
            1
            0
            0

          Day 4

          BIKE
          • Time: 50m
          • WU: 15'
          • MS: 5x3' w/ 1' RI
          • -#1 End at low Zone 3
          • -#2 End at middle Zone 3
          • -#3 End at upper Zone 3
          • -#4 End at lower Zone 4
          • -#5 Build to Zone 4 in first 45s and hold
          • CD: 15'
          Comments and Definitions

          'Pretty' Running - Lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

          RUN
          • Time: 1h 10m
          • Run 70' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.

          Day 5

          SWIM
          • Time: 1h 15m
          • Distance: 3750.00 yards
          • WU: 300 warm up, 8 x 50 on 15" (sec rest).
          • MS: 1000 yd TT (time trial) for time.
          • 200 ez.
          • Then 3x300 on 30" rest.
          • 8x25 kick on 10" rest.
          • 6x75 fast on 20" rest.
          • CD: 300
          Comments and Definitions

          Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

          Strength
          • Time: 45m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            Leg Press
            6
            3
            6
          • BACK
            Seated row
            6
            3
            6
          • BACK
            Bent-Arm Pulldown
            6
            3
            6
          • LEGS
            Hamstring curl
            3
            15
            20
          • LEGS
            Leg Extensions
            3
            15
            20
          • CORE
            Core #1
            1
            0
            0
          • CORE
            Core #2
            1
            0
            0
          Comments and Definitions

          Sets: 3 or 6 depending on exercise.
          Reps: 3-6 or 15-20 depending on exercise.
          Speed: Slow-Mod
          Recovery: 2'-4'

          Day 6

          BIKE
          • Time: 2h 00m
          • 120' ride on a flat to rolling course. Keep HR in Zone 1-2.
          RUN
          • Time: 20m
          • Warm up for 10' , After wu, do 4x20" fast with a full recovery between each.

          Day 7

          BIKE
          • Time: 1h 30m
          • Breakthrough: Long warm-up of at least 30 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed. Cool down for at least 30 minutes.
          Comments and 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. Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

          SWIM
          • Time: 45m
          • Distance: 2400.00 yards
          • WU: 150 pull for form, 150 swim easy, 100 kick.
          • MS: 5 x 100 very fast (20”).
          • 50 kick easy.
          • 5 x 100 hold 1st set pace (30”).
          • 50 kick easy.
          • 5 x 100 hold 1st set pace (40”).
          • CD: 100 kick easy, 300 pull for form.