• Week 1
    Print Week

    • Day 127

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 128

          BIKE
          • Time: 1h 00m
          • Rest
          • 60
          • Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.
          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: 30m
          • Distance: 1500.00 yards
          • Recovery - Easy swim
          • 30
          • 1500
          • WU: 500
          • MS:
          • 500 pull w/paddles.
          • 10x50 on 20" rest. Swim easy and focus on form.

          Day 129

          RUN
          • Time: 40m
          • Speed
          • Strength
          • 40
          • WU: 10' includes 4x20" strides.
          • MS: 20' tempo run at LT or 5k could be substituted.
          • CD: 10'
          • Stretch when done and add in Core 1, 2 or 3.

          Day 130

          BIKE
          • Time: 1h 20m
          • Raise Bike LT
          • LT
          • 80
          • WU: 10'
          • MS: 10' hard (at LT), 2' easy (zone 2). Do this 5x.
          • CD: 10'
          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: 2500.00 yards
          • Swim Endurance
          • Form
          • 45
          • 2500
          • Long easy swim. Add drills to wu.
          • WU: 400 swim
          • MS:
          • 400 pull
          • 400 w/paddles
          • 300 swim
          • 300 pull
          • 300 w/paddles
          • 6x50 Fast on 60"
          • CD: 100

          Day 131

          BIKE
            Comments and Definitions

            Off Day!

            SWIM
              RUN

                Day 132

                BIKE
                • Time: 2h 30m
                • Bike ME - KEY WORKOUT
                • Muscular Endurance
                • 150
                • 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. Go right into the brick.
                RUN
                • Time: 15m
                • Brick
                • Strength
                • 15
                • Run 15' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done.
                SWIM
                • Time: 1h 20m
                • Distance: 4000.00 yards
                • IM Taper - KEY WORKOUT
                • 80
                • 4000
                • WU: 300 & 8x50on 10" rest.
                • MS: All are down on a 1' recovery.
                • 1x each:
                • 1000 70% effort.
                • 800 75% effort.
                • 600 80% effort.
                • 400 85% effort.
                • 200 85% effort.
                • 100 100% effort.
                • CD: 200

                Day 133

                RUN
                • Time: 45m
                • Run Strength - KEY WORKOUT
                • Strength
                • 45
                • 30' at Zone 1-2, last 15' at Z3. Stretch when done.