• Week 1
    Print Week

    • Day 15

    RUN
    • Time: 40m
    • Distance: 5.00 miles
    • -Easy run warmup for 15-20'
    • -Drills are to be done on a soft surface; even grass or packed dirt for example
    • -Concentrate on exaggerated good form in each of the exercises as opposed to speed.
    • -Drill distance is generally 50-60m
    • -Recovery is an easy jog/walk back, not a run.
    • Sample Workout
    • 1. High knees
    • 2. Butt kicks
    • 3. Skipping
    • 4. Karaoke/grapevines 1-2x each direction for 50-60yards. This is running sideways, trailing leg goes behind, then in front.
    • 5. High knee>>happy feet 2-3x 50 yards - go from high knees to very fast cadence and back to high knees
    • 6. Strides These bring it all together. Fast, but smooth running for 80-100m. Keep the distance such that you are running notably fast, but you maintain form and good running sensations throughout.
    SWIM
    • Time: 45m
    • Distance: 2000.00 yards
    • WU: 400 warm up (wu). 8 x 50 on 15 sec rest.
    • MS: 1000 yd TT (time trial) for time.
    • CD: 200
    • This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.

    Day 16

    BIKE
    • Time: 1h 15m
    • Distance: 25.00 miles
    • Breakthrough (BT): Long warm-up 20-25minutes. Then ride a 30 minute time trial all out. Race effort. Use a flat, out and back course. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed. Cooldown 20-25 minutes.

    Day 17

    SWIM
    • Time: 1h 00m
    • Distance: 3000.00 yards
    • WU: 500 swim easy. 8 x 50 done as 25 drill and 25 swim.
    • MS: 7 x 100 (20”) #1 is easy. Descending time for each interval. Rest 1-2 minutes.
    • 5 x 100 (20”) each same pace as #7 of first set. Rest 1-2 minutes.
    • 3 x 100 (20”) each same pace as #7 of first set.
    • 300 kick steady effort.
    • CD: 300 easy swim.
    • OR Masters
    Comments and Definitions

    DEFINITIONS: Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. Descend - The last set is faster than the first. Example: 800 swim, descend on 400, rest 30" MEANS swim 400, then make the last 400 faster. 30 seconds rest in between.

    Strength
    • Time: 40m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0
    Comments and Definitions

    Sets: 2-3
    Reps: 15-20
    Speed: Slow
    Recovery: 1-1.5'

    Day 18

    BIKE
    • Time: 1h 00m
    • Distance: 15.00 miles
    • Easy spin for 60' in small chain ring.
    RUN
    • Time: 55m
    • Distance: 6.00 miles
    • After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on track the or measured course (flat). Record the time and get a 10 minute cool down. Stretch when done and add in Core 1, 2 or 3.

    Day 19

    BIKE
      Comments and Definitions

      Off Day.

      SWIM
        RUN

          Day 20

          BIKE
          • Time: 2h 00m
          • Distance: 30.00 miles
          • Easy spin for 120' in small chain ring. Do this after a long run or race if one is scheduled.
          RUN
          • Time: 1h 00m
          • Distance: 8.00 miles
          • WU: 10'
          • MS: 5x5' Z4-5a. RI: 3'. Try to run right at your LT.
          • CD: 10'

          Day 21

          BIKE
            Comments and Definitions

            Day Off.

            SWIM
              RUN