• Week 1
    Print Week

    • Day 1

    BIKE
    • Time: 1h 15m
    • Bike Base
    • Endurance
    • 75
    • 75' ride on a flat course to gently rolling. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).
    RUN
    • Time: 40m
    • Run Base
    • Endurance
    • 40
    • Run 40' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
    • 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.

    Day 2

    RUN
    • Time: 20m
    • Run Base
    • Endurance
    • 20
    • Run 20' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 1h 00m
    • Distance: 3000.00 yards
    • Swim Endurance
    • Form
    • 60
    • 3000
    • WU: 500 free.
    • MS: Work on form. Finger tip drag (high elbows), catch-up drill, fist drill, good follow through past hips:
    • 20 x 100 drills at easy pace, focus on proper drill performance. 10 sec. rest between.
    • CD: 500 free
    • FTD - Finger Tip/Drag Drill - With each arm recovery, drag your fingertips through the water close to your body. This helps you really rotate your torso to get your elbow high enough to keep your fingertips in the water.
    • CUD - Catch Up Drill - Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke.
    • CFD - Closed Fist Drill - You will be swimming freestyle with your hands closed in a fist. This should get you to have a better 'feel' for the water. Unless noted otherwise, this is usually done by swimming with your hands closed in a fist for 4 strokes, and then open your hands for 4 strokes, alternating until you get to the other end.
    Sports
    • Sport
      Time
    • Core Training
      45m
    Comments and Definitions

    Plyometrics
    1. Rope jumping: 2 sets of 50 jumps (45 sec recoveries)
    2. Skipping: 3 sets of 50 skips(45 sec walk recoveries)
    3. Forward 2-leg hopping for height: 2 sets of 30 hops (45 sec walk recoveries)
    4. Forward 1-leg hopping for distance: 2 sets of 30 hops/leg (45 sec walk recoveries)
    5. Bench jumps: 1 set of 30 jumps/leg (45 sec recovery)
    Core #1, 2, and 3


    Bench Jump (Plyo workout) - Place 1 foot on the bench & 1 on the floor, and you pull yourself up with the higher leg in a sort of explosive jump--bringing the one on the floor up to the height of the one on the bench. It is more of a lifting of your weight with the higher leg than a jump.

    Day 3

    BIKE
    • Time: 55m
    • Big Gear
    • Power
    • 55
    • WU: 15'
    • MS: 12x1' seated using the big gear - with 1' recovery.
    • CD: 15'

    Day 4

    BIKE
    • Time: 1h 10m
    • Bike Base
    • Endurance
    • 70
    • 70' ride on a flat to gently rolling course. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).
    SWIM
    • Time: 35m
    • Distance: 1800.00 yards
    • Swim TT - KEY WORKOUT
    • Assess Fitness
    • 35
    • 1800
    • WU: 200 warm up. 8 x 50 on 15 sec rest.
    • MS: 1000 yd TT (time trial) for time.
    • CD: 200
    • The time for the 1,000 is divided by 10, to get your avg. pace. This pace is now known as your T-Pace.

    Day 5

    BIKE
      SWIM
        RUN
          Sports
          • Sport
            Time
          • Core Training
            45m
          Comments and Definitions

          Stretching/Core
          Stretch - use D3 program
          Core Strength 15' - 2x through of Core 1, 2 or 3
          Flex Band Routine - please see D3 Athletes Page

          Day 6

          BIKE
          • Time: 1h 30m
          • Recovery - KEY WORKOUT
          • Very Easy
          • 90
          • Easy spin for 90' in small chain ring (or middle ring if you have a triple crankset.) Zone 1 to upper 2 only.
          RUN
          • Time: 35m
          • Run
          • Strength
          • 35
          • Warm up easy 10 minutes. Run 15' on a flat course or treadmill. 10 minutes jog. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
          SWIM
          • Time: 1h 30m
          • Distance: 4000.00 yards
          • Swim Endurance
          • Endurance
          • 90
          • 4000:
          • 500 swim
          • 500 pull
          • 10x50 on 1:00
          • 5x100 on 2:00
          • Repeat
          • 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.

          Day 7

          RUN
          • Time: 1h 10m
          • Run Base - KEY WORKOUT
          • Endurance
          • 70
          • Run 70' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands. Stretch when done and add in Core 1, 2 or 3.