• Week 1
    Print Week

    • Day 120

    RUN
    • Time: 40m
    • Run Speed
    • Speed/Efficiency
    • 40
    • WU: 10'
    • MS: 8-12 x 15" pick-ups, (strides) - about as fast as 5k pace - quick NOT all out -with FULL recovery, these are meant to be very fast.
    • CD: 10' Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 45m
    • Distance: 1000.00 yards
    • Mixed Swim
    • Easy
    • 45
    • 1000
    • WU: Swim 4 laps (200 yds) warm up.
    • MS: The next set will be 8 x 50 on 30" rest. This means 50 yards sprint, 8x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
    • CD: Then swim 100 yards easy cool down.

    Day 121

    BIKE
    • Time: 40m
    • Bike Base
    • Endurance
    • 40
    • Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals for the first 10'. Then for the next 20' sit back on the saddle, put the bike in a bigger gear or resistance mode and spin at a lower, harder cadence. Once you have finished that, go back to spinning easier. 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 #1
      1
      0
      0

    Day 122

    RUN
    • Time: 15m
    • Run Base
    • Endurance
    • 15
    • Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient.
    Comments and Definitions

    Kenyan 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.

    SWIM
    • Time: 45m
    • Distance: 1500.00 yards
    • Long Rep Swim
    • Endurance
    • 45
    • 1500
    • WU: 200 warm up (wu). 8 x 25 on 15 sec rest.
    • MS: 5x200 yd with 1:00 rest.
    • CD: 100

    Day 123

    BIKE
    • Time: 30m
    • Bike Base
    • Endurance
    • 30
    • 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.

    Day 124

    SWIM
    • Time: 45m
    • Distance: 1500.00 yards
    • Pacing
    • LT
    • 45
    • 1500
    • WU: 200 swim then 4x50 on 15" rest.
    • MS: 10x100 @T-pace - 5". Your rest is 30".
    • CD: 100 easy.

    Day 125

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 126

          BIKE
          • Time: 40m
          • Double brick!
          • Endurance
          • 40
          • Ride 20' - easy - just get the legs going - focus is on nice smooth pedaling. After 20' hop off the bike and hit the 1st run.
          • After the run, you hop back on your bike and spin for another 20' - (5' easy/10' hard/ 5' easy) again - and go right into the 2nd run!
          RUN
          • Time: 30m
          • Run Brick
          • Strength
          • 30
          • First run is 15' every easy - focus on running easy.
          • Hop back on the bike after your first run, and then on your second run - you are going to run 5' easy, 5' hard, 5' easy. Make sure you walk to cool down!