• Week 1
    Print Week

    • Day 1

    BIKE
    • Time: 30m
    • Bike Base
    • Endurance
    • 30
    • 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
      2 Leg Squats
      2
      40
      60
    • BACK
      Seated row
      2
      40
      60
    • LEGS
      Leg Press
      2
      40
      60
    • BACK
      Bent-Arm Pulldown
      2
      40
      60
    • LEGS
      Leg Extensions
      2
      40
      60
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0

    Day 2

    RUN
    • Time: 1h 15m
    • Strength
    • 800s
    • 75
    • WU: 10'
    • MS: You are going to run 8x 800 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
    Comments and Definitions

    (*) B.P.A. = Best Possible Average, this will be one benchmark set that you can do once every three weeks. The idea is to record the 8, 100's and average them. Keep the record and you should be slightly faster the next time.

    SWIM
    • Time: 1h 05m
    • Distance: 2800.00 yards
    • Speed/Endurance
    • 65
    • 2800
    • WU: 400
    • MS: 12x25 on 20" rest - odds are easy (1,3 etc) - the evens (2,4) are fast!
    • 8x100 on 1:30 rest. These are fast and are Best Posible Average*.
    • 200 easy.
    • Swim 12x75 on 15" rest.
    • CD: 200

    Day 3

    BIKE
    • Time: 1h 00m
    • Bike Base
    • Endurance
    • 60
    • 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
      2 Leg Squats
      2
      40
      60
    • BACK
      Seated row
      2
      40
      60
    • LEGS
      Leg Press
      2
      40
      60
    • BACK
      Bent-Arm Pulldown
      2
      40
      60
    • LEGS
      Leg Extensions
      2
      40
      60
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0

    Day 4

    RUN
    • Time: 50m
    • Run Base
    • Endurance
    • 50
    • 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.
    Comments and Definitions

    Swim Golf = Add up your 50 yd/m time and the # of strokes for the 50 yd/m - for example: 50 seconds and 50 strokes for a 50 yard swim would give you a golf sore of 100. 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. SAD - Single Arm Drill - Push off the wall with both arms extended in front of you with your hands touching, one on top of the other. Rotate to your side so that you are lying on your left side with your left arm in front on you. Now, swim down the pool, using only your right arm - once you get to the other end, try the same thing, this time lying on your right side and swimming with your left arm only. Keep a strong kick going and focus on the pull portion of the stroke. 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.

    SWIM
    • Time: 45m
    • Distance: 1700.00 yards
    • Swim Drills
    • Form
    • 45
    • 1700
    • WU: 200 easy swimming. 4x50 swim golf.
    • MS:8x50 drills, all on 20" rest:
    • - 2x50 are FTD (finger tip drag)
    • - 2x50 are SAD (Single arm drill)
    • - 2x50 are CUD (Catch up drill)
    • - 2x50 are Swim.
    • Swim an easy 100 focusing on your biggest weakness of the drills.
    • Now repeat the set again, 8x50.
    • Swim another 100 easy focusing on your weakness.
    • Last set is 4x50 Swim golf. How does your score compare to the first go-around?
    • CD: Easy 100

    Day 5

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 6

          BIKE
          • Time: 4h 00m
          • Bike ME
          • Muscular Endurance
          • 240
          • 4 hour ride: 15' warm up - nice smooth spinning - then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x15 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength. Rest of time is easy - just spin at 90 cadence or above.
          SWIM
          • Time: 1h 00m
          • Distance: 3200.00 yards
          • Swim Endurance
          • Endurance
          • 60
          • 3200
          • WU: 300 Free
          • 12x25 on 10" rest.
          • 400 easy, then 4x100 on 10".
          • MS:
          • 4x100 RI: 20"
          • 2x200 RI: 30"
          • 8x50 RI: 20"
          • 400 easy
          • CD: 200 Easy

          Day 7

          BIKE
          • Time: 45m
          • Recovery
          • Very Easy
          • 45
          • Easy spin for in small chain ring.
          RUN
          • Time: 1h 20m
          • Run Base
          • Strength
          • 80
          • Run 80' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.