• Week 1
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    • Day 22

    BIKE
    • Time: 40m
    • WU: 10'
    • MS: Alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this at 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
    • CD: 10'
    Comments and Definitions

    ILT = Isolated Leg Training: lets us isolate one leg at a time to find the skip in your pedal stroke. As we get more efficient the skips get less common and the pedal stroke gets smoother and the cyclist is able to apply more force to the pedal stroke.

    SWIM
    • Time: 1h 10m
    • Distance: 3600.00 yards
    • WU: 500
    • 3x100 on 20" rest - build each 25 to go faster.
    • 3x100 on 25" rest.
    • MS:
    • 5x300 on 30" rest. Try to make each one faster from 1-3, then 4-5.
    • 200 easy.
    • 6x100 w/paddles on 20" rest. Make each on faster again with #6 being faster then #3.
    • CD: 200

    Day 23

    RUN
    • Time: 35m
    • WU: 5'
    • MS: 10x30", with 2' recovery.
    • CD: 5'
    • Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    Pull - 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: 30m
    • Distance: 1500.00 yards
    • WU: 500
    • MS:500 pull, 10x50 fast on 20" rest
    Strength
    • Time: 50m
    Comments and Definitions

    Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.

    Day 24

    BIKE
    • Time: 1h 00m
    • 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 a 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.
    Comments and Definitions

    Pull - 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. 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. TT = Time Trial

    SWIM
    • Time: 1h 10m
    • Distance: 3500.00 yards
    • WU: 200 swim, kick, pull
    • MS: 5x (300 @ T-pace, 100 drill, 50 sprint, 50 non-free)
    • CD: 400 easy pull

    Day 25

    RUN
    • Time: 1h 00m
    • Run 60' on a flat to rolling course or treadmill.
    • WU: Keep HR in Zone 1-2 for the first 15' which is a warm-up.
    • MS: Next 30' is 10 x (1' hard - 5K pace, 2' easy - marathon pace).
    • CD: Return to Zone 1-2 for last 15'.
    • Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently. This run can be from 60-90' long depending on fitness level.
    Comments and Definitions

    Pull - 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. 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: 30m
    • Distance: 1500.00 yards
    • MS: 250 swim, 250 pull - repeat 2 more times.

    Day 26

    SWIM
    • Time: 1h 25m
    • Distance: 4000.00 yards
    • WU: 300 & 8x50on 10" rest.
    • MS: All are done on a 1' recovery. 1x each:
    • - 1000 70% effort
    • - 800 75% effort
    • - 600 80% effort
    • - 400 85% effort
    • - 200 85% effort
    • - 100 100% effort
    • CD: 200
    Strength
    • Time: 50m

    Day 27

    BIKE
    • Time: 1h 00m
    • 1-3 hour ride on a flat course. Keep HR in Zone 1-2.
    Comments and Definitions

    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. 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.

    RUN
    • Time: 30m
    • OPTIONAL RUN:
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient!
    • Stretch when done and add in Core 1, 2 or 3. This run can be 30'-90' long depending on fitness level.
    SWIM
    • Time: 55m
    • Distance: 2500.00 yards
    • OPTIONAL SWIM:
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 15x100 @T-pace - 5". Your rest is 15".
    • CD: 300 easy.
    Strength
    • Time: 20m
    Comments and Definitions

    Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.

    Day 28