• Week 1
    Print Week

    • Day 22

    SWIM
    • Time: 1h 00m
    • Distance: 3200.00 yards
    • Swim Endurance
    • Endurance
    • WU: 300 & then 3x 100 choice (free or non free).
    • MS: 4x200 pull with 30" rest. Then 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.

    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
    • CORE
      Core #2
      2
      0
      0
    Comments and Definitions

    Speed Slow
    Recovery 1-1.5'

    Day 23

    BIKE
    • Time: 45m
    • Trainer
    • Efficiency
    • WU: 10'
    • MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time:
    • 90" right leg, then 90" left leg.
    • 45" right, 45" left, vice versa 2x.
    • 30" left, 30" right - increase cadence each 5" to maximum.
    • 20" right, 20" left for 2'
    • 15" right, 15 "left for 1'
    • 10" right, 10" left, for 40"
    • 5"right, 5" left for 20"
    • 3-4 x 1' at max cadence, RI 1'
    • 3-4 x 15" at max cadence to spinout, RI 45"
    • CD: 10'
    RUN
    • Time: 25m
    • Run Speed
    • Speed/Efficiency
    • 25' run with 4x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point.
    • Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

    Day 24

    SWIM
    • Time: 45m
    • Distance: 1400.00 yards
    • Assess Fitness
    • WU: 200 warm up (wu). 8 x 50 on 15 sec rest. MS: 500 yd TT (time trial) for time.
    • CD: 300
    Strength
    • Time: 55m
    • 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
    • CORE
      Core #2
      2
      0
      0

    Day 25

    BIKE
    • Time: 30m
    • Big Gear
    • Power
    • WU: 10'
    • MS: 4x2 minute sprint, with 2' recovery.
    • CD: 5'
    RUN
    • Time: 40m
    • Run TT
    • Assess Fitness
    • After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on track or measured course.

    Day 26

    BIKE
      SWIM
        RUN

          Day 27

          BIKE
          • Time: 1h 00m
          • Bike Base
          • Endurance
          • 60' ride on a flat course. Keep HR in Zone 1-2.
          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.

          SWIM
          • Time: 1h 00m
          • Distance: 3100.00 yards
          • Swim Endurance
          • Endurance
          • WU: 300 swim & 4x75 choice (free or non free) on 10".
          • MS:
          • 4x400 pull with 60" rest
          • 2x100 kick w'20" rest
          • 10x50 on 10" rest
          • CD: 200.

          Day 28

          BIKE
          • Time: 1h 30m
          • Bike LT Test
          • Assess Fitness
          • BT: Long warm-up of at least 30 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed. Cool down for at least 30 minutes.
          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.

          RUN
          • Time: 40m
          • Run Base
          • Endurance
          • Run 40' 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.