• Week 1
    Print Week

    • Day 29

    BIKE
    • Time: 30m
    • WU: 10'
    • MS: 10' at 105+ RPMS
    • CD: 10'

    Day 30

    SWIM
    • Time: 1h 15m
    • Distance: 3100.00 yards
    • WU: 200 swim, kick, pull
    • MS: 5x (300 @ T-pace, 100 drill, 50 sprint, 50 non-free)
    • CD: 400 ez pull
    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) Kickboard Kick or Kick on Back with hands over head, fingers locked.

    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 31

    BIKE
    • Time: 1h 30m
    • Breakthrough: Warm-up well. Then ride 40 to 60 minutes non-stop in the heart rate 3 zone on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position.
    RUN
    • Time: 40m
    • Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).

    Day 32

    SWIM
    • Time: 1h 00m
    • Distance: 3100.00 yards
    • WU: 400
    • MS: 400 (first 150 long smooth, 250 pick it up...note the 200 splits, Not Broken – straight 400) 0:45 RI
    • 2x50 back 0:30 RI - just to loosen
    • 2x200 (first 100 long moderate, second attempt to even split) 0:20 RI
    • 2x50 back 0:30 RI - just to loosen
    • 4x100 0:25 RI
    • 150 loosen
    • 6x125 pull 0:20 RI
    • 8x25 ez/FAST 0:40
    • CD: 200 warm down
    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.

    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 33

    BIKE
      Comments and Definitions

      Off Day.

      SWIM
        RUN

          Day 34

          BIKE
          • Time: 3h 00m
          • 3 hour ride on a flat to rolling course. Keep HR in Zone 1-2.
          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) Kickboard Kick or Kick on Back with hands over head, fingers locked.

          SWIM
          • Time: 45m
          • Distance: 2000.00 yards
          • WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
          • MS: Swim a moderate effort using the same stroke count in WU set. 10 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
          • CD: 200 easy alternating 50 pull, 50 swim.

          Day 35

          BIKE
          • Time: 1h 00m
          • 60' at 105+ RPMS average.
          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.

          RUN
          • Time: 1h 30m
          • Run 90' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 except for 5 x 2' bursts in middle of run at around 10K pace, take at least 2' between each burst and try to return to original pace. Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.