• Week 1
    Print Week

    • Day 1

    BIKE
    • Time: 45m
    • Bike Base
    • Endurance
    • 45
    • Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      8
      15
    • BACK
      Seated row
      3
      8
      15
    • BACK
      Bent-Arm Pulldown
      3
      8
      15
    • LEGS
      Leg Extensions
      3
      8
      15
    • LEGS
      Hamstring curl
      3
      8
      15

    Day 2

    RUN
    • Time: 1h 00m
    • Strength
    • 800s
    • 60
    • WU: 10'
    • MS: You are going to run 5x800 at a Z3 effort-with the active rest (easy jogging) being the same time as it took you to run the 800. For example if it takes you 3:45 to run the 800, then 3:45 is your recovery time.
    • CD: 10'
    SWIM
    • Time: 1h 05m
    • Distance: 3200.00 yards
    • Speed
    • Speed/Endurance
    • 65
    • 3200
    • WU: 400
    • MS:
    • 12x25 ez/med/fast on 10" rest
    • 400 on 20" rest
    • 2x200 on 15" rest
    • 4x100 on 10"rest
    • 200 easy
    • 4x150 w/paddles on 20" rest
    • Last is 6x50 FAST on 20" rest
    • CD: 200

    Day 3

    BIKE
    • Time: 1h 00m
    • Bike Hill Repeats
    • Strength
    • 70
    • WU: 15'
    • MS: Then 10x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
    • CD: 15'
    RUN
    • Time: 30m
    • Run Base
    • Endurance
    • 30
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2. Stretch when done and add in Core 1, 2 or 3.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      8
      15
    • BACK
      Seated row
      3
      8
      15
    • BACK
      Bent-Arm Pulldown
      3
      8
      15
    • LEGS
      Leg Extensions
      3
      8
      15
    • LEGS
      Hamstring curl
      3
      8
      15

    Day 4

    RUN
    • Time: 1h 15m
    • Run Base
    • Endurance
    • 75
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    Kenyan 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. 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: 2900.00 yards
    • Swim Form
    • Form
    • 60
    • 2900
    • WU: 400 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 15 x 100 on :20 rest:
    • #1-5 - focus on your CATCH.
    • #6-10 focus on your PULL.
    • #11-15 focus on your FINISH.
    • Now swim another 6x50 swim golf and see if there is a difference in strokes or time. Last set is 4 x 50 kick (20") moderate.
    • CD: 200 easy alternating 50 pull, 50 swim.

    Day 5

    Day 6

    BIKE
    • Time: 1h 10m
    • Bike Base
    • Endurance
    • 70
    • Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
    SWIM
    • Time: 50m
    • Distance: 1500.00 yards
    • Swim Endurance
    • Endurance
    • 50
    • 1500
    • WU: 6 x 50 free/back alternate by each 50. 5" rest between each.
    • Main set: 100/200/300/200/100 free, 10" rest between each, at Olympic Distance pace. 6 x 50 free/back alternate cooldown, with 5" rest between each 50.

    Day 7

    BIKE
    • Time: 45m
    • Bike Strength
    • Strength
    • 45
    • 45' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
    RUN
    • Time: 30m
    • Run Base
    • Endurance
    • 30
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2. Stretch when done and add in Core 1, 2 or 3.