• Week 1
    Print Week

    • Day 113

    BIKE
    • Time: 45m
    • Recovery
    • Very Easy
    • 45
    • Easy spin for 45' in small chain ring.

    Day 114

    RUN
    • Time: 31m
    • Run Speed
    • Speed/Efficiency
    • 31
    • WU: 10'
    • MS: 4x2 minute sprint, with 2' recovery.
    • CD: 5'
    • Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 1h 05m
    • Distance: 3250.00 yards
    • Speed - KEY WORKOUT
    • Speed/Endurance
    • 65
    • 3250
    • WU: 400
    • MS:
    • 6x75 on 20" rest - moderate pace.
    • 12x100 on 10" rest.
    • 200 easy.
    • 8x100 on 30" rest. The 100 is swum as follows:
    • - 1st 25 is drill.
    • - 2nd 25 is kick (no board).
    • - 3rd 25 is swim.
    • - 4th 25 is sprint.
    • CD: 200

    Day 115

    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.

    Day 116

    RUN
    • Time: 30m
    • Strength/Pacing
    • Endurance
    • 30
    • Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done.
    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.

    Day 117

    SWIM
    • Time: 30m
    • Distance: 2300.00 yards
    • Swim Form
    • Form
    • 30
    • 2300
    • 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 a moderate effort using the same stroke count in WU set. 12 x 100 (10") moderate. 4 x 50 kick (20") moderate.
    • CD: 200 easy alternating 50 pull, 50 swim.
    Comments and Definitions

    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.

    Day 118

    BIKE
    • Time: 3h 30m
    • Bike Base - KEY WORKOUT
    • End
    • 210
    • 3.5 hour ride. Try to do this on a course that simulates the race course. Use your planned race day nutrition. Start steady and build into it. During the ride do 3x20' at race effort, about 10-15 beats under LT. Make sure to drink and eat after this to recover well.

    Day 119

    RUN
    • Time: 1h 30m
    • Run Base - KEY WORKOUT
    • Endurance
    • 90
    • Run 90' 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.