• Week 1
    Print Week

    • Day 106

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 107

          RUN
          • Time: 1h 00m
          • Raise LT
          • Race Specific
          • 60
          • WU: 10'
          • MS: 5x5' at LT w/3' recovery.
          • CD: 10'
          SWIM
          • Time: 1h 00m
          • Distance: 2000.00 yards
          • Speed
          • 60
          • 2000
          • WU: 300 & 6x50 on 10" rest.
          • MS: 12x100 w/ 20" rest.
          • CD: 200

          Day 108

          BIKE
          • Time: 1h 30m
          • Bike Strength
          • Strength
          • 90
          • 90' 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.
          Strength
          • Time: 45m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            2 Leg Squats
            3
            15
            20
          • BACK
            Bent-Arm Pulldown
            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 109

          RUN
          • Time: 45m
          • Run Base
          • Endurance
          • 45
          • Run 45' 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.
          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. 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 10m
          • Distance: 2900.00 yards
          • Swim Endurance
          • Endurance
          • 70
          • 2900
          • WU: 300
          • MS:
          • 4x200 pull with 30" rest
          • 8x100 with 15" rest
          • 200 kick
          • 6x100 on 10" rest
          • CD: 200

          Day 110

          BIKE
          • Time: 1h 00m
          • Recovery
          • Very Easy
          • 60
          • Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.

          Day 111

          BIKE
          • Time: 3h 30m
          • Raise Bike LT - KEY WORKOUT
          • Strength
          • 210
          • Long easy ride. During the ride - 3x30' at Zone 3. Recovery is 10' easy spinning. I want you to simulate race effort during the 30' blocks. You must end with a hard 30' effort and go right into the BRICK.
          RUN
          • Time: 20m
          • Run Brick
          • Strength
          • 20
          • Run 20' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done.

          Day 112

          RUN
          • Time: 1h 20m
          • Run Base - KEY WORKOUT
          • 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.
          SWIM
          • Time: 1h 05m
          • Distance: 3600.00 yards
          • Speed/Endurance - KEY WORKOUT
          • 65
          • 3600
          • WU:
          • 500
          • 3x100 on 20" rest - build each 25 to go faster.
          • 3x100 on 25" rest.
          • MS:
          • 5x300 on 30" rest. Try to make each one faster from 1-3, then 4-5.
          • 200 easy
          • 6x100 w/paddles on 20" rest. Make each one faster again with #6 being faster then #3.
          • CD: 200