• Week 1
    Print Week

    • Day 22

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 23

          BIKE
          • Time: 1h 00m
          • Stay with a smooth pedaling stroke and keep your HR aerobic!
          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.

          SWIM
          • Time: 1h 00m
          • Distance: 2500.00 yards
          • Long easy swim day.
          • WU: 400 swim. Add drills to warmup.
          • MS: 400 pull, 400 w/paddles.
          • 300 swim, 300 pull, 300 w/paddles.
          • 6x50 Fast on 60".
          • CD: 100.
          Strength
          • Time: 45m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            Leg Press
            6
            3
            6
          • BACK
            Seated row
            6
            3
            6
          • BACK
            Bent-Arm Pulldown
            6
            3
            6
          • LEGS
            Hamstring curl
            3
            15
            20
          • LEGS
            Leg Extensions
            3
            15
            20
          • CORE
            Core #1
            1
            0
            0
          • CORE
            Core #2
            1
            0
            0
          Comments and Definitions

          Sets: 3 or 6 depending on exercise.
          Reps: 3-6 or 15-20 depending on exercise.
          Speed: Slow-Mod
          Recovery: 2'-4'

          Day 24

          RUN
          • Time: 40m
          • WU: 10'
          • MS: 8x1'sprint, with 2' recovery.
          • CD: 5'
          • Stretch when done and add in Core 1, 2 or 3.
          Comments and Definitions

          Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

          SWIM
          • Time: 1h 00m
          • Distance: 3050.00 yards
          • WU: 100 drill, 100 kick, 100 drill, 100 kick.
          • MS: 4 x 500 at T-pace (45”).
          • CD: 100 drill. 50 kick easy. 500 swim good form.

          Day 25

          BIKE
          • Time: 1h 25m
          • WU: 15'
          • MS: 5x3' w/ 1' RI - you are going to do this set 2x w/ 15' of Zone 1-2 riding between sets:
          • SET 1:
          • #1 End at low Zone 3
          • #2 End at middle Zone 3
          • #3 End at upper Zone 3
          • #4 End at lower Zone 4
          • #5 Build to Zone 4 in first 45s and hold.
          • 15' of Zone 1-2 riding to get ready for next set.
          • SET 2:
          • #1 End at middle Zone 3
          • #2 End at upper Zone 3
          • #3 End at lower Zone 4
          • #4 End at upper Zone 4
          • #5 Build to Zone 5a in first 45s and hold.
          • CD: 15'
          RUN
          • Time: 1h 30m
          • WU: 20'
          • MS: Then 2x20' at Zone 2 - mid to high Z2 - 5' easy in between.
          • Then 2x10' at Zone 3 - 5' easy in between again.
          • CD: 10' WALK to cool down

          Day 26

          SWIM
          • Time: 45m
          • Distance: 2200.00 yards
          • WU: 400 swim then 6x50 on 15" rest.
          • MS: 12x100 @T-pace - 5". Your rest is 15".
          • CD: 300 easy.
          Strength
          • Time: 45m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            Leg Press
            6
            3
            6
          • BACK
            Seated row
            6
            3
            6
          • BACK
            Bent-Arm Pulldown
            6
            3
            6
          • LEGS
            Hamstring curl
            3
            15
            20
          • LEGS
            Leg Extensions
            3
            15
            20
          • CORE
            Core #1
            1
            0
            0
          • CORE
            Core #2
            1
            0
            0

          Day 27

          BIKE
          • Time: 1h 00m
          • WU: 10'
          • MS:
          • 3x2.5’ Z2, RI 30”
          • 2x2.5’ Z3, RI 30”
          • 1x2.5’ Z4, RI 30”
          • 2” easy riding, then repeat above set. So 12 total. Try to bump one gear for each set, so that each one gets harder.
          • CD: 10'
          Comments and Definitions

          Swim Golf = Add up your 50 yd/m time and the # of strokes for the 50 yd/m – for example: 50 seconds and 50 strokes for a 50 yard swim would give you a golf sore of 100 CFD – Closed Fist Drill - You will be swimming freestyle with your hands closed in a fist. This should get you to have a better 'feel' for the water. Unless noted otherwise, this is usually done by swimming with your hands closed in a fist for 4 strokes, and then open your hands for 4 strokes, alternating until you get to the other end. SAD – Single Arm Drill - Push off the wall with both arms extended in front of you with your hands touching, one on top of the other. Rotate to your side so that you are lying on your left side with your left arm in front on you. Now, swim down the pool, using only your right arm - once you get to the other end, try the same thing, this time lying on your right side and swimming with your left arm only. Keep a strong kick going and focus on the pull portion of the stroke.

          RUN
          • Time: 35m
          • Heart rate in zones 1-2 on a gently rolling course. Check cadence: count the number of left foot strikes in 15 seconds. Goal is 22 or higher
          SWIM
          • Time: 45m
          • Distance: 1700.00 yards
          • WU: 200 easy swimming.
          • 4x50 swim golf.
          • Swim to the deep end of the pool and do 4x20" of vertical kicking. Hands are above water, keep your head up! Rest is 20" treading water.
          • MS: Then 8x50 drills, all on 20" rest:
          • -2x50 are CFD (Closed fist drill),
          • -2x50 are SAD (Single arm drill),
          • -2x50 are CFD,
          • -2x50 are Swim.
          • Swim an easy 100 focusing on CFD, swim 1/2 length with fist closed, then open it and feel the POWER!
          • Now repeat the set again, 8x50.
          • Swim another 100 easy CFD.
          • Last set is 4x50 Swim golf. How does your score compare to the first go-around?
          • CD: Easy 100

          Day 28

          BIKE
          • Time: 4h 00m
          • 4:00 ride on a flat to rolling course. Keep HR in Zone 1-2.
          • FLEX TIME RIDE - meaning you can ride UP TO 4:00- if you want to ride 1:00 you can. It's up to how you feel.
          RUN
          • Time: 40m
          • Breakthrough: Cruise intervals. Warm up well. Then 4-5 x 3 minutes. Build heart rate to zone 4-5a. 2 minute recovery interval. Relaxed form! Listen to breathing.