• Week 1
    Print Week

    • Day 15

    BIKE
      Comments and Definitions

      Off Day.

      SWIM
        RUN

          Day 16

          BIKE
          • Time: 1h 00m
          • Stay with a smooth pedaling stroke and keep your HR aerobic!
          SWIM
          • Time: 45m
          • Distance: 2000.00 yards
          • WU: 400 swim then 6x50 on 15" rest.
          • MS: 10x100 @T-pace +3". Your rest is 15".
          • CD: 300 easy.
          Strength
          • Time: 45m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            Leg Press
            6
            3
            6
          • BACK
            Seated row
            6
            3
            6
          • BACK
            Bent-Arm Pulldown
            6
            3
            6
          • LEGS
            Hamstring curl
            3
            15
            20
          • LEGS
            Leg Extensions
            3
            15
            20
          • CORE
            Core #1
            1
            0
            0
          • CORE
            Core #2
            1
            0
            0

          Day 17

          RUN
          • Time: 40m
          • WU: 10'
          • MS: 8-12x15" sprint - with FULL recovery, these are meant to be very fast.
          • CD: 10'
          • Stretch when done and add in Core 1, 2 or 3.
          Comments and Definitions

          Sculling - moving your hand back and forth in the water, at your hips, your shoulder or over your head to keep your body balanced in the water while providing some propulsion. More specifically, this means to gently propel yourself through the water by moving your hands close to and just under your hips, using the figure-eight pattern. Basically, just easily push yourself through the water on your back.

          SWIM
          • Time: 45m
          • Distance: 2500.00 yards
          • WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up.
          • MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
          • CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.

          Day 18

          BIKE
          • Time: 50m
          • WU: 15'
          • MS: 5x3' w/ 1' RI:
          • #1 End at low Zone 3
          • #2 End at middle Zone 3
          • #3 End at upper Zone 3
          • #4 End at lower Zone 4
          • #5 Build to Zone 4 in first 45s and hold.
          • CD: 15'
          RUN
          • Time: 1h 30m
          • Run 1.5 hours on a flat to rolling course. Keep HR in Zone 1-2 for 1:00. The last 30' are at 10k race pace. Think about form and running pretty. Stay hydrated and eat! Stretch when done and add in Core 1, 2 or 3.

          Day 19

          SWIM
          • Time: 45m
          • Distance: 2000.00 yards
          • WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
          • MS: Swim a moderate effort using the same stroke count in WU set. 10 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
          • CD: 200 easy alternating 50 pull, 50 swim.
          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.

          Strength
          • Time: 45m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            Leg Press
            6
            3
            6
          • BACK
            Seated row
            6
            3
            6
          • BACK
            Bent-Arm Pulldown
            6
            3
            6
          • LEGS
            Hamstring curl
            3
            15
            20
          • LEGS
            Leg Extensions
            3
            15
            20
          • CORE
            Core #1
            1
            0
            0
          • CORE
            Core #2
            1
            0
            0
          Comments and Definitions

          Sets: 3 or 6 depending on exercise.
          Reps: 3-6 or 15-20 depending on exercise.
          Speed: Slow-Mod
          Recovery: 2'-4'

          Day 20

          BIKE
            Comments and Definitions

            Off Day.

            SWIM
              RUN

                Day 21

                BIKE
                • Time: 3h 00m
                • 3:00 ride on a flat to rolling course. Keep HR in Zone 1-2. Go right into the run brick.
                • FLEX TIME RIDE - meaning you can ride UP TO 3:00- if you want to ride 1:00 you can. It's up to how you feel.
                RUN
                • Time: 30m
                • IMMEDIATELY after the bike, on soft surface, run in heart rate zone 1/2 only. Check cadence several times (21 plus right foot strikes in 15 seconds).