• Week 1
    Print Week

    • Day 15

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 16

          BIKE
          • Time: 1h 15m
          • Recovery
          • Very Easy
          • 75
          • Easy spin for 75' in small chain ring.

          Day 17

          RUN
          • Time: 45m
          • Run Base
          • Endurance
          • 45
          • Run 45' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
          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. 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.

          SWIM
          • Time: 40m
          • Distance: 2000.00 yards
          • Easy swim
          • Recovery
          • 40
          • 2000
          • WU: 500
          • MS: 500 pull, then 10x50 on 1:05
          • CD: 500 easy swim.

          Day 18

          BIKE
          • Time: 1h 00m
          • Trainer
          • High RPM Spin
          • 60
          • 60' at 105+ RPMS average.
          Strength
          • Time: 1h 15m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            2 Leg Squats
            3
            20
            25
          • BACK
            Bent-Arm Pulldown
            3
            20
            25
          • LEGS
            Leg Press
            3
            20
            25
          • BACK
            Seated row
            3
            20
            25
          • LEGS
            Leg Extensions
            3
            20
            25
          • LEGS
            Hamstring curl
            3
            20
            25
          • CORE
            Core #3
            2
            0
            0

          Day 19

          SWIM
          • Time: 1h 00m
          • Distance: 3200.00 yards
          • Swim Endurance
          • Endurance
          • 60
          • 3200
          • WU: 300 & then 3x100 choice (free or non free).
          • MS:
          • 4x200 pull with 30" rest.
          • 8x100 with 15" rest.
          • 200 kick.
          • 6x100 on 10" rest.
          • CD: 200
          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.

          Day 20

          BIKE
          • Time: 3h 00m
          • Bike Strength
          • Strength
          • 180
          • 180' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

          Day 21

          RUN
          • Time: 1h 45m
          • Run Base
          • Endurance
          • 105
          • Run 105' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
          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.