• Week 1
    Print Week

    • Day 22

    BIKE
    • Time: 1h 00m
    • Bike Base
    • Endurance
    • 60
    • Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
    RUN
    • Time: 20m
    • Run Speed
    • Speed/Efficiency
    • 20
    • 20' run with 6x30" 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.
    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

    Day 23

    BIKE
    • Time: 30m
    • Recovery
    • Very Easy
    • 30
    • Easy spin for 30 minutes in small chain ring. No HRM, but keep the effort very easy.
    SWIM
    • Time: 1h 00m
    • Distance: 3300.00 yards
    • Swim TT
    • Assess Fitness
    • 60
    • 3300
    • WU: 500 warm up (wu). 8 x 50 on 15 sec rest.
    • MS: 1500 yd TT (time trial) for time. After TT - swim a very easy 100. After easy swim -3x200 at the same effort at the TT - on 15" rest.
    • CD: 200
    • Your TT time for the 1,500 is divided by 15, to get your average pace. This pace is now known as your T-Pace.

    Day 24

    RUN
    • Time: 50m
    • Run TT
    • Assess Fitness
    • 50
    • 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 the or measured course (flat). Record the time and get a 10 minute cool down. Stretch when done and add in Core 1, 2 or 3.
    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

    Day 25

    BIKE
    • Time: 30m
    • Recovery
    • Very Easy
    • 30
    • Easy spin for 30 minutes in small chain ring. No HRM, but keep the effort very easy.
    Comments and Definitions

    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. 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.

    SWIM
    • Time: 50m
    • Distance: 1700.00 yards
    • Swim Drills
    • Form
    • 50
    • 1700
    • 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: 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 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 26

    Day 27

    BIKE
    • Time: 2h 30m
    • Bike LT Test
    • Assess Fitness
    • 150
    • BT: Long warm-up of at least 20-30 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 and record your average heart rate for the last 20 minutes. Also record distance covered or average speed. The rest of the ride is Z2 - steady effort - keep the RPMS over 90 and get used to the aerobars.
    Comments and Definitions

    Kenyan 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. 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.

    RUN
    • Time: 40m
    • Run Brick
    • Strength
    • 40
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 30m
    • Distance: 1500.00 yards
    • Easy swim
    • Recovery
    • 30
    • 1500
    • WU: 500
    • MS: 500 pull w/paddles. 10x50 on 20" rest. Swim easy and focus on form.

    Day 28

    RUN
    • Time: 45m
    • Run Base
    • Endurance
    • 45
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2. Stretch when done and add in Core 1, 2 or 3.
    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: 3500.00 yards
    • Swim Endurance
    • Endurance
    • 60
    • 3500
    • WU: 300
    • MS:
    • Pulling 4x250 on 30"
    • Then 10x100 Pace @75% effort w/ 20" rest.
    • Kicking 200
    • Next 8x100 Pace 85% 25" rest.
    • CD: 200
    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
    Comments and Definitions

    Period ME
    Sets 1-3
    Reps 40-60
    Speed Mod
    Recovery 1-2
    AND Core #1, 2, and 3
    Time 75min