• Week 1
    Print Week

    • 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

    Day 30

    BIKE
    • Time: 2h 00m
    • Distance: 36.00 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

    Day 31

    SWIM
    • Time: 1h 00m
    • Distance: 2800.00 yards
    • WU: 200 back & breast.
    • MS: 4 sets of (4x100 free going slightly faster each one. EACH of the 4 sets are followed by 50 of choice of back or breast, followed by 150 pull with the middle 50 of each hard. 15" rest between 100s, 1' rest between each set).
    • *Try to keep your last 100 in your last set within 5" of your last 100 in your first set. This is as much a pacing drill as anything. Go hard, but manage your effort.
    • CD: 200 cool-down back & breast.
    Comments and Definitions

    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.

    Strength
    • Time: 40m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0
    Comments and Definitions

    Sets: 2-3
    Reps: 15-20
    Speed: Slow
    Recovery: 1-1.5'

    Day 32

    BIKE
    • Time: 1h 10m
    • Distance: 20.00 miles
    • WU: 10'
    • MS: 5' hard (at LT), 3' easy (zone 2). Do this 6x
    • CD: 10'
    RUN
    • Time: 1h 00m
    • BRICK Right after bike!
    • WU: 10'
    • MS: You are going to run 6x 800 at the Zone 3 . Your recovery is equal to your work time. 3:00 work time equals 3:00 recovery time (walking/jogging).
    • CD: 10'

    Day 33

    BIKE
      Comments and Definitions

      Off Day.

      SWIM
        RUN

          Day 34

          BIKE
          • Time: 4h 00m
          • Distance: 70.00 miles
          • 4 hour ride in the hills. Let terrain and strength/endurance dictate pace and effort levels on hills. Practice steady hydration and nutrition throughout, keep stopping to a minimum (bathroom & food refills only).
          Comments and Definitions

          DEFINITIONS: Loosen (Swim) - just means easy - 'loosen up', whether it be easy free, back, breast. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. 'Pull' Drill (with paddles) - 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
          • Distance: 5.00 miles
          • Run 40' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
          SWIM
          • Time: 1h 00m
          • Distance: 3500.00 yards
          • WU: 400 then 6x25 ez/FAST 45" (this is to get ready for the 100's - part of warmup)
          • MS: 12x100
          • - 3 on 30" rest
          • - 3 on 25" rest
          • - 3 on 20" rest
          • 2x50 back 1:20 loosen
          • - 3 on 10" rest
          • 200 loosen
          • 10x25 kick 40"
          • 4x150 pull w/paddles 20" rest
          • 8x50 ez/FAST! 30" rest
          • CD: 200

          Day 35

          RUN
          • Time: 1h 40m
          • Distance: 11.00 miles
          • Breakthrough (BT):
          • WU: Long warm up of 30'.
          • MS: Cruise intervals. On a moderate hill (about 4-6% grade) run 3-4 x 5 minutes. Build to heart rate 4-5a zones. Recovery is your descent time. Good form! After last hill, run 10' on a flat stretch at Z3
          • CD: A nice easy 20' cool down.
          • Total time ~1:30-:1:40 run.