• Week 1
    Print Week

    • Day 29

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 30

          BIKE
          • Time: 1h 00m
          • Stay with a smooth pedaling stroke and keep your HR aerobic!
          SWIM
          • Time: 1h 00m
          • Distance: 2800.00 yards
          • WU: 300 of different strokes.
          • MS: 4x300 Z1 (easy) - except laps 4, 8, 12 are fast. RI: 45". 2' rest after last 300.
          • 10x100 on 20" rest - 87.5 cruise, 12.5 hard - in other words, you are accelerating the last 1/2 lap of each 100. This is a good drill for open water racing.
          • CD: 300 yds of different strokes.
          Strength
          • Time: 45m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            Leg Press
            3
            40
            60
          • BACK
            Seated row
            3
            40
            60
          • BACK
            Bent-Arm Pulldown
            3
            40
            60
          • LEGS
            Step Ups
            3
            15
            20
          • LEGS
            2 Leg Squats
            3
            15
            20
          • CORE
            Core #1
            1
            0
            0
          • CORE
            Core #2
            1
            0
            0

          Day 31

          RUN
          • Time: 1h 00m
          • 1:00 run with 8x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28".
          • Stretch when done and add in Core 1, 2 or 3.
          Comments and Definitions

          Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked. Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point.

          SWIM
          • Time: 45m
          • Distance: 2000.00 yards
          • WU: 100 swim, 100 kick, 100 swim, 100 kick.
          • MS: Pyramid intervals: Choose a pace for the 400 interval that is below your T-pace. Then maintain that pace for the “step-up” portion of the set. For the “step-down” portion try to make each interval faster than the previous so that the last interval is the fastest of the entire set. But never faster than T-pace.
          • Recoveries are seconds and in parentheses.
          • 100 (15”)
          • 200 (20”)
          • 300 (30”)
          • 400 (30”)
          • 300 (30”)
          • 200 (30”)
          • 100.
          • CD: Easy stroking for 10 minutes varying strokes.

          Day 32

          BIKE
          • Time: 1h 25m
          • WU: 15'
          • MS: 5x3' w/ 1' RI
          • #1 End at middle Zone 3
          • #2 End at upper Zone 3
          • #3 End at lower Zone 4
          • #4 End at upper Zone 4
          • #5 Build to Zone 5a in first 45s and hold.
          • Repeat w/ 15' of Zn1-2 riding in between sets.
          • CD: 15'
          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.

          Day 33

          SWIM
          • Time: 45m
          • Distance: 2200.00 yards
          • WU: 400 swim then 6x50 on 15" rest.
          • MS: 12x100 @T-pace + 3". Your rest is 15".
          • CD: 300 easy.
          Strength
          • Time: 45m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            Leg Press
            3
            40
            60
          • BACK
            Seated row
            3
            40
            60
          • BACK
            Bent-Arm Pulldown
            3
            40
            60
          • LEGS
            Step Ups
            3
            15
            20
          • LEGS
            2 Leg Squats
            3
            15
            20
          • CORE
            Core #1
            1
            0
            0
          • CORE
            Core #2
            1
            0
            0

          Day 34

          BIKE
          • Time: 2h 00m
          • 2:00 ride on a flat to rolling course. Keep HR in Zone 1-2.
          RUN
          • Time: 45m
          • Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes for 15 seconds. Goal is 22 or higher.

          Day 35

          BIKE
          • Time: 3h 00m
          • 3:00 ride.
          • First 1:00 is easy at Zone 2 pace. Then ride 20' at Olympic pace, 10' at Sprint pace then 15 easy.
          • Then repeat - 20' Olympic pace, 10' sprint pace, 15 easy.
          • Last 30' are easy - 90 rpms, small chain ring. Go right into the run brick.
          RUN
          • Time: 35m
          • Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for 25 minutes.