• Week 1
    Print Week

    • Day 120

    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.

    Day 121

    BIKE
    • Time: 1h 10m
    • Bike Hill Repeats
    • Strength
    • 70
    • WU: 15'
    • MS: Then 3x5' 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'
    SWIM
    • Time: 1h 20m
    • Distance: 3200.00 yards
    • Endurance
    • 80
    • 3200
    • WU: 300 Free
    • MS:
    • 12x25 on 10" rest.
    • 400 easy
    • 4x100 on 10" rest.
    • 4x100 RI (rest interval): 20"
    • 2x200 RI: 30"
    • 8x50 RI: 20"
    • 400 easy
    • CD: 200

    Day 122

    RUN
    • Time: 50m
    • Run Pacing
    • Pace
    • 50
    • WU: 10'
    • MS: 8x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
    • CD: 10'

    Day 123

    BIKE
    • Time: 1h 00m
    • Bike TT
    • Assess Fitness
    • 60
    • WU: 20'
    • MS: You are going to ride the 5 mile flat course for time. Start out at a pace you can hold for the whole 5 miles.
    • CD: 15'
    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: 1h 00m
    • Distance: 2400.00 yards
    • Endurance - KEY WORKOUT
    • 60
    • 2400
    • WU: 400
    • MS:
    • 8 * 25 ez/hard
    • 8 * 100 on 1:00 rest - go thru the following set twice:
    • 1.) 75ez - 25 fast
    • 2.) 50ez - 50 fast
    • 3.) 25ez - 75 fast
    • 4.) 100 fast
    • 200 loosen (easy swim)
    • 6 * 100 pull on 1" rest
    • CD: 200

    Day 124

    BIKE
      Comments and Definitions

      Off day!

      SWIM
        RUN

          Day 125

          BIKE
          • Time: 2h 00m
          • Bike ME - KEY WORKOUT
          • Muscular Endurance
          • 120
          • Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3.
          SWIM
          • Time: 45m
          • Distance: 1800.00 yards
          • Speed/Taper
          • 45
          • 1800
          • WU: 300 & 6x50 on 10" rest.
          • MS: 10x100 on 20" rest.
          • CD: 200

          Day 126

          RUN
          • Time: 1h 30m
          • Run Strength - KEY WORKOUT
          • Strength
          • 90
          • 60' at Zone 1-2, last 30' at Z3. Stretch when done and add in Core 1, 2 or 3.