• Week 1
    Print Week

    • Day 1

    BIKE
    • Time: 45m
    • WU: 10'
    • MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time.
    • 90” right leg, then 90" left leg.
    • Next is: 45” right, 45" left, vice versa 2x.
    • Next: 30” left, 30" right increase cadence each 5’’ to maximum.
    • Next: 20” right, 20” left for 2’.
    • 15” right, 15 “left for 1’,
    • 10” right, 10” left, for 40”,
    • 5”right, 5” left for 20”.
    • 3–4 x 1’ at max cadence, RI 1’.
    • 3–4 x 15” at max cadence to spinout, RI 45”
    • CD: 10'

    Day 2

    SWIM
    • Time: 1h 00m
    • Distance: 2500.00 yards
    • WU: 300 swim/100 drill for warm up
    • MS: 300 swim w/ pull buoy – then 100 drill – repeat as many times as you can in 50 minutes. Swim effort on the 300s is steady – not hard, not easy. NO STOPPING.
    • CD: 100 swim
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      6
      3
      6
    • BACK
      Bent-Arm Pulldown
      6
      3
      6
    • BACK
      Seated row
      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 3

    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.
    RUN
    • Time: 45m
    • WU: 15'
    • MS: Run on a flat course or treadmill for 15' @ Zone 2
    • CD: 15'

    Day 4

    SWIM
    • Time: 45m
    • Distance: 2000.00 yards
    • WU: 400 Warmup
    • MS: 300 on 1:30 rest
    • 2x150 on 0:45 rest
    • 4x75 on :30 rest
    • 100 loosen (easy)
    • 4x100 pull w/ paddles on 0:30 rest
    • CD: 200 warmdown
    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.

    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      6
      3
      6
    • BACK
      Bent-Arm Pulldown
      6
      3
      6
    • BACK
      Seated row
      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 5

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 6

          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

          '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: 1500.00 yards
          • WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
          • MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
          • CD: 200 easy alternating 50 pull, 50 swim.

          Day 7

          BIKE
          • Time: 1h 00m
          • 1 hour ride on a flat to rolling course. Keep HR in Zone 1-2.
          RUN
          • Time: 45m
          • Very easy 45' run.