• Week 1
    Print Week

    • Day 127

    RUN
    • Time: 30m
    • Run Speed
    • Speed/Efficiency
    • 30
    • 30' run with 8x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 45m
    • Distance: 1100.00 yards
    • Mixed Swim
    • Easy
    • 45
    • 1100
    • WU: Swim 4 laps (200 yds) warm up.
    • MS: The next set will be 10 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 128

    BIKE
    • Time: 45m
    • Bike Base
    • Endurance
    • 45
    • 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 you are going to put the bike in a bigger gear or resistance mode and spin at a lower, harder cadence - do this 2 x 12' - you can recover for 3' between 10' hard efforts. 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
      20
      25
    • BACK
      Bent-Arm Pulldown
      3
      20
      25
    • LEGS
      Leg Press
      3
      20
      25
    • BACK
      Seated row
      3
      20
      25
    • LEGS
      Leg Extensions
      3
      20
      25
    • LEGS
      Hamstring curl
      3
      20
      25
    • CORE
      Core #3
      2
      0
      0

    Day 129

    RUN
    • Time: 1h 00m
    • Run Base
    • Strength
    • 60
    • Run 60' 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: 45m
    • Distance: 1400.00 yards
    • Long Rep Swim
    • Endurance
    • 45
    • 1400
    • WU: 200 warm up (wu). 8 x 25 on 15 sec rest.
    • MS: 3x300 yd with :30 rest.
    • CD: 100

    Day 130

    RUN
    • Time: 20m
    • Bike Base
    • Endurance
    • 20
    • 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 131

    RUN
    • Time: 20m
    • Run Base
    • Endurance
    • 20
    • 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.
    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 132

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 133

          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.