• Week 1
    Print Week

    • Day 15

    BIKE
    • Time: 30m
    • Bike Base
    • Endurance
    • 30
    • Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      40
      60
    • BACK
      Seated row
      2
      40
      60
    • LEGS
      Leg Press
      2
      40
      60
    • BACK
      Bent-Arm Pulldown
      2
      40
      60
    • LEGS
      Leg Extensions
      2
      40
      60
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0

    Day 16

    RUN
    • Time: 1h 15m
    • Strength
    • 800s
    • 75
    • WU: 10'
    • MS: You are going to run 10x 800 at a Z3 effort-with the active rest (easy jogging) being the same time as it took you to run the 800. For example if it takes you 3:45 to run the 800, then 3:45 is your recovery time.
    • CD: 10'
    SWIM
    • Time: 30m
    • Distance: 1200.00 yards
    • Easy swim
    • Recovery
    • 30
    • 1200
    • Nice, easy swim. 400 yard swim, rest 2 minutes, 400 yard swim, rest 2 minutes, 400 yard swim. Swim easy and focus on form.

    Day 17

    RUN
    • Time: 30m
    • Recovery
    • Very Easy
    • 30
    • Easy spin for 30 minutes in small chain ring.

    Day 18

    RUN
    • Time: 1h 30m
    • Run Base
    • Endurance
    • 90
    • Run 1.5 hours on a flat to rolling course. Keep HR in Zone 1-2 for 1:00. The last 30' are at race pace. Think about form and running pretty. Stay hydrated and eat! 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.

    SWIM
    • Time: 40m
    • Distance: 2000.00 yards
    • Pacing
    • LT
    • 40
    • 2000
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 10x100 @T-pace +3". Your rest is 15".
    • CD: 300 easy.

    Day 19

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 20

          BIKE
          • Time: 4h 30m
          • Bike ME
          • Muscular Endurance
          • 270
          • 4.5 hour ride - after 15' warm up with nice smooth spinning - then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x10 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength. Rest of time is using the aero bars and just spinning 90 RPMS
          RUN
          • Time: 1h 05m
          • Strength
          • Race Day Speed
          • 65
          • Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at the track. Run 1 mile at race effort. Take 1' recovery and then 4x400 at race effort, 30" rest on each and then finally 1 mile again with your goal to beat your first mile time. Make sure you cool down properly for 10-15'. This workout should take about 50-65 '.

          Day 21

          SWIM
          • Time: 30m
          • Distance: 1400.00 yards
          • Swim Form
          • Form
          • 30
          • 1400
          • WU: 200 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. 5 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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.