• Week 1
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    • Day 29

    BIKE
    • Time: 1h 00m
    • Distance: 17.00 miles
    • Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.
    • Easy ride up to 2:00. Can be as short as :45
    SWIM
    • Time: 1h 00m
    • Distance: 3200.00 yards
    • WU: 400
    • MS: 12x25 ez/med/fast 10" rest.
    • Then 400 on 20" rest.
    • Next is 2x200 on 15" rest.
    • Then 4x100 on 10" rest.
    • Swim 200 ez.
    • Then swim 4x150 w/paddles on 20" rest.
    • Last is 6x50 FAST on 20" rest.
    • CD: 200
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      8
      15
    • BACK
      Seated row
      3
      8
      15
    • BACK
      Bent-Arm Pulldown
      3
      8
      15
    • LEGS
      Step Ups
      3
      8
      15
    • LEGS
      Hamstring curl
      3
      8
      15
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0