• Week 1
    Print Week

    • Day 1

    BIKE
    • Time: 50m
    • Bike ME
    • Muscular Endurance
    • 50
    • WU: 15'
    • MS: 5x3' w/ 1' RI:
    • #1 End at low RPE 7
    • #2 End at middle RPE 7
    • #3 End at upper RPE 7
    • #4 End at lower RPE 8
    • #5 Build to RPE 8 in first 45s and hold
    • CD: 15'
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      One Arm Row
      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

    Day 2

    RUN
    • Time: 30m
    • Run Base
    • Endurance
    • 30
    • Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
    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. Sculling - moving your hand back and forth in the water, at your hips, your shoulder or over your head to keep your body balanced in the water while providing some propulsion. More specifically, this means to gently propel yourself through the water by moving your hands close to and just under your hips, using the figure-eight pattern. Basically, just easily push yourself through the water on your back.

    SWIM
    • Time: 45m
    • Distance: 2000.00 yards
    • Pacing
    • Form
    • 45
    • 2000
    • WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up.
    • MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
    • CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.

    Day 3

    BIKE
    • Time: 1h 00m
    • Bike Base
    • Endurance
    • 60
    • Ride on a flat course. Keep RPE at 5-6 out of 10.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      One Arm Row
      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

    Day 4

    RUN
    • Time: 40m
    • Speed
    • Strength
    • 40
    • WU: 10' - includes 4x20" strides.
    • MS: 20' tempo run at RPE 7/8.
    • CD: 10' 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) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 1h 00m
    • Distance: 3200.00 yards
    • Endurance
    • 60
    • 3200
    • WU: 300 & then 3x 100 choice (free or non free).
    • MS:
    • 4x200 pull with 30" rest
    • 8x100 with 15" rest
    • 200 kick
    • 6x100 on 10" rest
    • CD: 200

    Day 5

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 6

          BIKE
          • Time: 1h 30m
          • Bike Base
          • Endurance
          • 90
          • Ride on a flat course. Keep RPE at 5-6 out of 10.
          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) - regular kickboard kick or kick on back with hands over head, fingers locked.

          SWIM
          • Time: 30m
          • Distance: 1500.00 yards
          • Form Swim
          • Form
          • 30
          • 1500
          • 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: 30m
          • Bike Base
          • Recovery
          • 30
          • Ride on a flat course. Keep RPE at 5-6 out of 10.
          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 00m
          • Run Base
          • Endurance
          • 60
          • Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.