• Week 1
    Print Week

    • Day 120

    RUN
    • Time: 45m
    • Raise LT
    • Race Specific
    • 45
    • WU: 7'. At 7' add in a 30" acceleration every 90" (this is 30" fast, 1' recovery). You should be 13' into the run by now.
    • Main set is 3 x 5 minutes at LT;
    • #1 should have you ending your 5 minutes at just about mid-Zone 3.
    • #2 should see you finishing right at Zone 4a.
    • #3 should have you finishing right at Z5.
    • Between repeats you will get a rest interval of 3 minutes. The 3 minutes should be easy enough to allow your heart rate to come back down to Zone 2.
    • CD: After your 3rd repeat you will run a 10 minute cool down and stretch for at least 10 minutes. Stretch when done and add in Core 1, 2 or 3.
    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.

    SWIM
    • Time: 45m
    • Distance: 1800.00 yards
    • Speed
    • 45
    • 1800
    • WU: 400
    • MS:
    • 12 * 50 on 1:30 ez/FAST
    • 300 pull
    • 12 * 25 1:00
    • CD: 200 loosen

    Day 121

    BIKE
    • Time: 50m
    • Raise Bike LT
    • LT
    • 50
    • WU: 10'
    • MS: 4' hard (at LT), 2' easy (zone 2). Do this 5x.
    • CD: 10'
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      25
      30
    • BACK
      Lateral pull-downs
      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 122

    RUN
    • Time: 45m
    • Run Base
    • Endurance
    • 45
    • Run 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.

    SWIM
    • Time: 1h 05m
    • Distance: 3100.00 yards
    • Endurance
    • Pacing
    • 65
    • 3100
    • WU: 400
    • MS: 400 (first 150 long smooth, 250 pick it up...note the 200 splits, Not Broken)
    • 2 * 50 back :30 RI - just to loosen
    • 2 * 200 (first 100 long moderate, second attempt to even split) :20 RI
    • 2 * 50 back :30 RI - just to loosen
    • 4 * 100 :25 RI
    • 150 loosen
    • 6 * 125 pull :20 RI
    • 8 * 25 ez/FAST :40
    • CD: 200

    Day 123

    BIKE
    • Time: 1h 00m
    • Spin Class
    • Aerobic Fitness
    • 60
    • Stay with a smooth pedaling stroke and keep your HR aerobic!

    Day 124

    SWIM
    • Time: 40m
    • Distance: 2000.00 yards
    • Speed
    • 40
    • 2000
    • WU: 400 free warm up.
    • The following to be done at Tpace minus 3" per 100.
    • MS: 50/100/50/100/200, repeat. 10" rest between.
    • CD: 600 mix non-free cooldown.

    Day 125

    RUN
    • Time: 1h 00m
    • Run Hill Repeats
    • Strength
    • 60
    • WU: 15'
    • MS: Then run 8x2' up a hill. HR on the uphills can hit low Z4. Recover on the downhills. Keep HR in Zone 1-2 otherwise.
    • CD: 15' Stretch when done and add in Core 1, 2 or 3.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      25
      30
    • BACK
      Lateral pull-downs
      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 126

    BIKE
    • Time: 1h 00m
    • Bike Strength
    • Strength
    • 60
    • 60' 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.