• Week 1
    Print Week

    • Day 22

    RUN
    • Time: 40m
    • Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).
    Comments and Definitions

    Strides/Pickups - short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.

    SWIM
    • Time: 45m
    • Distance: 2350.00 yards
    • WU: 6 x 50 done as 25 drill of choice, 25 building speed.
    • MS: 500 at T-pace (50”).
    • 5 x 25 fast (20”).
    • 400 at T-pace (40”).
    • 4 x 25 fast (20”).
    • 300 at T-pace (30”).
    • 3 x 25 fast (20”).
    • 200 at T-pace (20”).
    • 2 x 25 fast (20”).
    • 100 at T-pace.
    • CD: 200 easy kicks and swims of your choice.

    Day 23

    BIKE
    • Time: 1h 30m
    • 90' 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 24

    SWIM
    • Time: 1h 00m
    • Distance: 2800.00 yards
    • Breakthrough:
    • WU: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec.
    • MS: 5 x 400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one.
    • Then swim a 500 time trial. All out. Your average 100 pace for this is your T-pace for future workouts.
    • CD: Then swim easy, 100 cool down.
    Comments and Definitions

    T-Pace = swim test time / the number of 100 you swam. If you swam 10:00 for 500yards, then your T-Pace would equal 10:00/5 for a T-Pace of 2:00 per 100

    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • LEGS
      Step Ups
      3
      15
      20
    Comments and Definitions

    Sets: 2-3
    Reps: 15-20
    Speed: Slow
    Recovery: 1-1.5'

    Day 25

    BIKE
    • Time: 1h 00m
    • WU: 15'
    • MS: 4' hard (at LT), 2' easy (zone 2). Do this 5x.
    • CD: 15'
    RUN
    • Time: 1h 00m
    • RUN BRICK - Right after bike!
    • WU: 10'
    • MS: You are going to run 5x 800 at the Zone 3 . Your recovery is equal to your work time. 3:00 work time equals 3:00 recovery time.
    • CD: 10'

    Day 26

    BIKE
      Comments and Definitions

      Off Day.

      SWIM
        RUN

          Day 27

          BIKE
          • Time: 2h 30m
          • Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the run brick.
          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) Kickboard Kick or Kick on Back with hands over head, fingers locked.

          RUN
          • Time: 1h 00m
          • RUN BRICK - right after bike
          • Breakthrough: Negative splits. On an out-and-back course go out the first half in heart rate 1-2 zones. Turn around and come back in heart rate 3-4 zones. Relax!
          • Easy out/fast back! Bring some water with you and maybe a gel or two!
          SWIM
          • Time: 1h 00m
          • Distance: 3400.00 yards
          • WU: 300
          • MS: 8x50 Z3 on 20" rest.
          • Then 2x (3x50 Z2, 3x200 Z4 on 30" rest)
          • 100 ez
          • 8x50 kick
          • 2x300 pull on 4:30
          • CD: 100

          Day 28

          BIKE
          • Time: 1h 00m
          • 60' at 105+ RPMS average.
          Strength
          • Time: 45m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            2 Leg Squats
            3
            15
            20
          • BACK
            Bent-Arm Pulldown
            3
            15
            20
          • LEGS
            Leg Press
            3
            15
            20
          • BACK
            Seated row
            3
            15
            20
          • LEGS
            Leg Extensions
            3
            15
            20
          • LEGS
            Hamstring curl
            3
            15
            20
          • LEGS
            Step Ups
            3
            15
            20