• Week 1
    Print Week

    • Day 22

    Day 23

    BIKE
    • Time: 40m
    • Breakthrough: Warm-up well (10minutes) and then do 25 x 30 seconds at 90% effort (9 on 1-10 RPE scale) with 30-second spin recoveries. Stop if speed drops by 1 mph (1.5 kph). Rolling starts, standing, big gear. Get to top end quickly. Cool down easily for 5' and stretch.
    RUN
    • Time: 45m
    • TREADMILL WORKOUT: 1 mile warmup - then 9x1' alternating 4% grade, 4.5% grade and 5% grade. Easy 1.5' between each effort. HR should move up to sub LT about 8-12 beats below. 1 mile cool down

    Day 24

    SWIM
    • Time: 1h 15m
    • Distance: 3600.00 yards
    • WU: 500 Then: 3x100 on 20" rest - build each 25 to go faster. Then 3x100 on 25" rest.
    • MS: 5x300 on 30" rest. Try to make each one faster from 1-3, then 4-5.
    • Then 200 easy.
    • Next: 6x100 w/paddles on 20" rest. Make each on faster again with #6 being faster then #3.
    • CD: 200

    Day 25

    BIKE
    • Time: 35m
    • WU: 12'
    • MS: Then 5x10-20" at 90% effort. with 1' recovery. Increase the effort on each 10-20" effort. Then the fun begins: Pedal as hard as you can for 20", then recover for 10" - no more than 10" - do as many reps as you can - MAX of 8 reps! Note your wattage for each rep. Do a nice easy 10' cool down.
    • Good luck!
    RUN
    • Time: 35m
    • Breakthrough: Warm-up well for 15 minutes and then run 10 x 30 seconds at a pace about 20 seconds per mile faster than your 5k race pace per mile. Recover by jogging easily for 30 seconds after each. You should cover half of the fast rep distance during your jog (for example, run 150 in 30 seconds, jog 75 in 30 seconds). Stop when you can no longer maintain the targeted pace. Cooldown for 10 minutes.
    • *This is best on a track or other measured course so that pace may be monitored.

    Day 26

    SWIM
    • Time: 1h 05m
    • Distance: 3200.00 yards
    • WU: 600.
    • MS: 4x200 on 20" rest.
    • Second set: 800 swim, descend at 400. Rest 30", then 8x100@ 90% on 10" rest.
    • CD: 200

    Day 27

    BIKE
    • Time: 1h 45m
    • 15' warm up - 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 4x15 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. 10' cool down.
    Comments and Definitions

    Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked. '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. T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100

    SWIM
    • Time: 1h 00m
    • Distance: 3250.00 yards
    • WU: 200 swim, 200 kick, 200 pull
    • MS: 5x (300 @ slower than T-pace, 100 drill, 50 non-free)
    • CD: 400 ez pull

    Day 28

    RUN
    • Time: 1h 05m
    • Run on a flat course or treadmill. 15' Z1, then 2x15' at Z2 (about 20 bpm below LT), with an easy 5' Z1 in between and then 10' Z1. Stretch when done and add in one of the Core Workouts