• Week 1
    Print Week

    • Day 15

    BIKE
    • Time: 1h 00m
    • WU: 10'
    • MS: 1' spin with each leg. One foot is clipped in, the other foot is unclipped, not pedaling. Then spin for 30" easy. Do this cycle 6x or for 15 minutes. After the 6th cycle spin high RPMS (100+) for 5', then repeat with 6 more cycles. CD: After 6th cycle, 10' cooldown.

    Day 16

    SWIM
    • Time: 1h 00m
    • Distance: 3000.00 yards
    • WU: 400 swim/ 100 drill
    • MS: 5x (400 at T-pace minus 3 seconds, 100 drill, so 500 total)
    • CD: Whirlpool 10'
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      6
      3
      6
    • BACK
      Bent-Arm Pulldown
      6
      3
      6
    • BACK
      Seated row
      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

    BIKE
    • Time: 1h 00m
    • Breakthough: Time Trial intervals. 2 x 10km building from heart rate 3 to low 5b on each interval (5-minute recoveries). As flat a course as possible. Challenge yourself with big gears. On time trial set-up. 85-100 rpm. Aero.
    RUN
    • Time: 45m
    • WU: 15'
    • MS: Run on a flat course or treadmill. Run 15' @ zone 2
    • CD: 15'

    Day 18

    SWIM
    • Time: 1h 00m
    • Distance: 2800.00 yards
    • WU: 400 Warm-up
    • MS: 3x200 0:45 rest
    • 8x25 kick 0:10 rest
    • 4x100 0:25 rest
    • 8x25 kick 0:10 rest
    • 5x50 0:10 rest
    • 100 loosen easy swim
    • 6x75 pull with paddles 0:20 rest
    • CD: 200 warm-down
    Comments and Definitions

    Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked. '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. Loosen (Swim) - just means easy - 'loosen up', whether it be easy free, back, breast.

    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      6
      3
      6
    • BACK
      Bent-Arm Pulldown
      6
      3
      6
    • BACK
      Seated row
      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 19

    BIKE
      Comments and Definitions

      Off Day.

      SWIM
        RUN

          Day 20

          BIKE
          • Time: 1h 30m
          • Race simulation - start out easy and the last 30' are Zone 3. Go right into the brick.
          • Go right into bike brick.
          RUN
          • Time: 10m
          • Run 10' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

          Day 21

          RUN
          • Time: 1h 00m
          • Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 - keep it easy to low/medium effort except for middle section where you do 3 x (3' slightly over LT/5K pace, 3' very easy). Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
          Comments and Definitions

          'Pretty' Running - Lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.