• Week 1
    Print Week

    • Day 15

    BIKE
    • Time: 1h 15m
    • Bike Base
    • Endurance
    • 75
    • 75' ride on a flat course to gently rolling. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).
    RUN
    • Time: 30m
    • Run Base
    • Endurance
    • 30
    • Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.

    Day 16

    SWIM
    • Time: 45m
    • Distance: 2300.00 yards
    • Swim Form
    • 2,300
    • WU: 400 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. 12 x 100 (10" rest between) moderate. 4 x 50 kick (20" rest between) 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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      12
      15
    • BACK
      Bent-Arm Pulldown
      2
      12
      15
    • LEGS
      Leg Press
      2
      12
      15
    • BACK
      Seated row
      2
      12
      15
    • LEGS
      Leg Extensions
      2
      12
      15
    • LEGS
      Hamstring curl
      2
      12
      15
    • CORE
      Core #1
      2
      0
      0
    Comments and Definitions

    Period AA
    Sets 1-2
    Reps 12-15
    Speed Slow
    Recovery 1-1.5'
    Time 45

    Day 17

    BIKE
    • Time: 45m
    • Recovery
    • Very Easy
    • 45
    • Easy spin for 45' in small chain ring or middle chainring if you have a triple cranks (3 gears up front). Zone 1 only.
    RUN
    • Time: 20m
    • Run Base
    • Endurance
    • 20
    • Run 20' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.

    Day 18

    BIKE
    • Time: 30m
    • Recovery
    • Very Easy
    • 30
    • Easy spin for 30' in small chain ring. Zone 1 only.
    Comments and Definitions

    IM - Individual Medley - Fly, back, breast, free.

    RUN
    • Time: 1h 00m
    • Run Base
    • Endurance
    • 60
    • Run 60' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands. Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 50m
    • Distance: 2400.00 yards
    • Swim Variable - KEY WORKOUT
    • Easy/Speed
    • 50
    • 2400
    • WU: 300 IM
    • 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).
    • CD: 300 easy freestyle cooldown.
    • Rest between intervals: 20" & rest between sets: 30"

    Day 19

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 20

          BIKE
          • Time: 2h 00m
          • IM early base - KEY WORKOUT
          • Endurance
          • 120
          • WU: 20 min. spin Z1.
          • MS: 4 x 20 minutes Z2 aero position repeats, only sitting up & spinning highest rpm's possible on uphills--otherwise large ring. Easy 3' spin between each 20' segment.
          • CD: Cool down last 10 minutes Z1 spin.
          RUN
          • Time: 20m
          • Run Brick
          • Strength
          • 20
          • Warm up easy 5 minutes. Run 10' on a flat course or treadmill after bike workout. 5 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

          Day 21

          RUN
          • Time: 55m
          • Mile Repeats - KEY WORKOUT
          • Pace
          • 55
          • WU: 10-15'
          • MS: 4x1 mile @ Marathon pace less 20-30 seconds per mile. Example: If the goal is 7:30 per mile for the marathon, the pace should be 7:00 for the mile repeats. Rest is 1'. If done on the roads (not a track) you can run these at 4x7:00.
          • CD: 10-15'
          Comments and Definitions

          Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

          SWIM
          • Time: 1h 00m
          • Distance: 2800.00 yards
          • Swim Tempo
          • Tempo
          • 60
          • 2800
          • WU: 50 free/50kick/100 free/100 kick.
          • MS: 7 x 300 free at T pace. 45" rest between each.
          • CD: 400 mix non-free cooldown.
          Strength
          • Time: 45m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            2 Leg Squats
            2
            12
            15
          • BACK
            Bent-Arm Pulldown
            2
            12
            15
          • LEGS
            Leg Press
            2
            12
            15
          • BACK
            Seated row
            2
            12
            15
          • LEGS
            Leg Extensions
            2
            12
            15
          • LEGS
            Hamstring curl
            2
            12
            15
          • CORE
            Core #1
            2
            0
            0
          Comments and Definitions

          Period AA
          Sets 1-2
          Reps 12-15
          Speed Slow
          Recovery 1-1.5'
          Time 45