• Week 1
    Print Week

    • Day 15

    RUN
    • Time: 45m
    • 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/grapvines 1-2x each direction for 50-60yards
    • 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.
    Comments and Definitions

    IM - Individual Medley - Fly, back, breast, free. Karaoke/Grapevine Drill - running sideways, trailing leg goes behind, then in front. Strides/Pickups - short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point.

    SWIM
    • Time: 1h 00m
    • Distance: 2400.00 yards
    • WU: 300 IM by 25s.
    • MS: 3 x 150 free broken down into 50 slow, 50 tempo, 50 sprint.
    • 3 x 150 back (slow, tempo, sprint).
    • 3 x 150 breast (slow, tempo, sprint).
    • 3 x 150 kickboard (slow, med, sprint).
    • -Rest between intervals: 20" & rest between sets: 30"
    • CD: 300 easy freestyle cooldown.

    Day 16

    BIKE
    • Time: 1h 15m
    • Breakthrough: Long warm-up (45min). 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 10 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 replace with Masters swim
    Comments and Definitions

    Kick (Regular) Kickboard Kick or Kick on Back with hands over head, fingers locked.

    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
    • LEGS
      Step Ups
      3
      15
      20
    Comments and Definitions

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

    Day 18

    BIKE
    • Time: 1h 00m
    • Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.
    RUN
    • Time: 1h 00m
    • WU: 10'
    • MS: 5x5' Z4-5a. RI: 3'. Try to run right at your LT.
    • CD: 10'

    Day 19

    BIKE
      Comments and Definitions

      Off Day.

      SWIM
        RUN

          Day 20

          BIKE
          • Time: 2h 00m
          • Easy spin for 120' in small chain ring. Do this after a long run or race if one is scheduled.
          RUN
          • Time: 55m
          • 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 15 minute cool down. Stretch when done and add in Core 1, 2 or 3.

          Day 21

          BIKE
            SWIM
              RUN
                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
                • LEGS
                  Step Ups
                  3
                  15
                  20