• Week 1
    Print Week

    • Day 22

    SWIM
    • Time: 1h 00m
    • Distance: 3200.00 yards
    • Swim Endurance
    • Endurance
    • 60
    • 3200
    • WU: 300 & 3x100IM on 20" rest OR 3x100 free on 20" RI.
    • MS:
    • 800 easy swim, alt breathe.
    • 10x100 w/paddles on 1:45. These are comfortable, not hard.
    • Take paddles off and swim 5 x 100 fast on 1:30. These HURT!
    • CD: 300
    Comments and Definitions

    IM - Individual Medley - Fly, back, breast, free.

    Day 23

    BIKE
    • Time: 1h 00m
    • Big Gear
    • Raise LT
    • 60
    • Start in big ring, easiest gear. Spend 3' in each gear gradually working your way to hardest gear (total 27'). Leaving it in big ring, hardest gear, do 10' TT. Go small ring, middle gear for 5' spinning smoothly. Go back to big ring, hardest gear, and do another 10' TT. Gradually work your back to your easiest gear by 1' for cool-down.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      20
      25
    • BACK
      Bent-Arm Pulldown
      3
      20
      25
    • LEGS
      Leg Press
      3
      20
      25
    • BACK
      Seated row
      3
      20
      25
    • LEGS
      Leg Extensions
      3
      20
      25
    • LEGS
      Hamstring curl
      3
      20
      25
    • CORE
      Core #2
      2
      0
      0

    Day 24

    RUN
    • Time: 50m
    • Speed
    • Strength
    • 50
    • WU: 10' includes 4x20" strides.
    • MS: Then 30' tempo run at LT or 8k could be substituted.
    • CD: 10'
    • Stretch when done.
    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.

    SWIM
    • Time: 35m
    • Distance: 1400.00 yards
    • Swim TT
    • Assess Fitness
    • 35
    • 1400
    • WU: 200 warm up (wu). 8 x 50 on 15 sec rest.
    • MS: 500 yd TT (time trial) for time.
    • CD: 300

    Day 25

    BIKE
    • Time: 1h 00m
    • Recovery
    • Very Easy
    • 60
    • Easy spin for 60' in small chain ring.
    RUN
    • Time: 45m
    • Run Base
    • Endurance
    • 45
    • Run 45' 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.

    Day 26

    BIKE
    • Time: 1h 30m
    • Outside
    • High RPM Spin
    • 90
    • 90' at 105+ RPMS average.
    SWIM
    • Time: 1h 05m
    • Distance: 2800.00 yards
    • Speed/Endurance
    • 65
    • 2800
    • WU: 400
    • MS:
    • 12x25 on 20" rest - odds are easy (1,3 etc) - the evens (2,4) are fast!
    • 8x100 on 1:30 rest. These are fast and are Best Posible Average*.
    • 200 easy.
    • Swim 12x75 on 15" rest.
    • CD: 200
    • (*) B.P.A. = Best Possible Average, this will be one benchmark set that you can do once every three weeks. The idea is to record the 8, 100's and average them. Keep the record and you should be slightly faster the next time.

    Day 27

    RUN
    • Time: 2h 00m
    • Run Base
    • Endurance
    • 120
    • Run 2 hours on a flat to rolling course. Keep HR in Zone 1-2 for 1:30. The last 30' pick up the pace. Think about form and running pretty. Stay hydrated and eat! Stretch when done and add in Core 1, 2 or 3.
    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.

    Day 28

    BIKE
    • Time: 3h 00m
    • Bike Base
    • Endurance
    • 180
    • 180' ride on a flat to rolling course. Keep HR in Zone 1-2.