• Week 1
    Print Week

    • Day 106

    RUN
    • Time: 20m
    • Run Speed
    • Speed/Efficiency
    • 20
    • 20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 25m
    • Distance: 1200.00 yards
    • Easy swim
    • Endurance
    • 25
    • 1200
    • Easy 1.2k straight swim.

    Day 107

    BIKE
    • Time: 45m
    • Raise Bike LT
    • LT
    • 45
    • WU: 10'
    • MS: 4' hard (at LT), 3' easy (zone 2). Do this 4x.
    • CD: 5'
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      25
      30
    • BACK
      Seated row
      3
      25
      30
    • LEGS
      Leg Press
      3
      25
      30
    • BACK
      Seated row
      3
      25
      30
    • LEGS
      Leg Extensions
      3
      25
      30
    • LEGS
      Hamstring curl
      3
      25
      30
    • CORE
      Core #1
      1
      0
      0

    Day 108

    RUN
    • Time: 20m
    • Run Endurance
    • Aerobic Endurance
    • 20
    • Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking.
    SWIM
    • Time: 1h 00m
    • Distance: 1000.00 yards
    • Swim TT
    • Assess Fitness
    • 60
    • 1000
    • WU: 200 warm up (wu). 4 x 50 on 15 sec rest.
    • MS: 500 yd TT (time trial) for time. Take your time and divide by 5 - this is your T-Pace.
    • CD: 100

    Day 109

    BIKE
    • Time: 20m
    • Bike Base
    • Endurance
    • 20
    • Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. Keep HR in Zone 1-2.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      25
      30
    • BACK
      Seated row
      3
      25
      30
    • LEGS
      Leg Press
      3
      25
      30
    • BACK
      Seated row
      3
      25
      30
    • LEGS
      Leg Extensions
      3
      25
      30
    • LEGS
      Hamstring curl
      3
      25
      30
    • CORE
      Core #2
      1
      0
      0

    Day 110

    SWIM
    • Time: 35m
    • Distance: 1200.00 yards
    • Swim Endurance
    • Form
    • 35
    • 1200
    • WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up.
    • MS: 20-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.
    Comments and Definitions

    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.

    Day 111

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 112

          BIKE
          • Time: 55m
          • Bike Hill Repeats
          • Strength
          • 55
          • WU: 15'
          • MS: Then 6x2' 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: 20m
          • Run Brick
          • Strength
          • 20
          • Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking.