• Week 1
    Print Week

    • Day 29

    BIKE
    • Time: 1h 25m
    • Bike ME
    • Muscular Endurance
    • 85
    • WU: 15' wu.
    • MS: 5x3' w/ 1' RI, Repeat w/ 15' of very easy riding in between sets.
    • #1 End at middle RPE 7
    • #2 End at upper RPE 7
    • #3 End at lower RPE 8
    • #4 End at upper RPE 8
    • #5 Build to RPE 8.5/9 in first 45s and hold.
    • CD: 15'
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      20
      25
    • BACK
      Bent-Arm Pulldown
      3
      20
      25
    • LEGS
      Leg Press
      3
      20
      25
    • BACK
      Seated row
      3
      20
      25
    • LEGS
      Leg Extensions
      3
      20
      25
    • LEGS
      Hamstring curl
      3
      20
      25
    • CORE
      Core #3
      2
      0
      0

    Day 30

    RUN
    • Time: 1h 00m
    • Run Base
    • Endurance
    • 60
    • Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
    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. 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.

    SWIM
    • Time: 1h 00m
    • Distance: 2400.00 yards
    • Pacing
    • Endurance
    • 60
    • 2400
    • WU: 400
    • 8 * 25 ez/hard
    • 8 * 100 on 1:00 rest - go thru the following set twice
    • 1.) 75ez - 25 fast
    • 2.) 50ez - 50 fast
    • 3.) 25ez - 75 fast
    • 4.) 100 fast
    • 200 loosen (easy swim)
    • 6 * 100 pull on 1" rest
    • CD: 200

    Day 31

    RUN
    • Time: 1h 00m
    • Bike Base
    • Endurance
    • 60
    • Ride on a flat course. Keep RPE at 5-6 out of 10.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      20
      25
    • BACK
      Bent-Arm Pulldown
      3
      20
      25
    • LEGS
      Leg Press
      3
      20
      25
    • BACK
      Seated row
      3
      20
      25
    • LEGS
      Leg Extensions
      3
      20
      25
    • LEGS
      Hamstring curl
      3
      20
      25
    • CORE
      Core #3
      2
      0
      0

    Day 32

    RUN
    • Time: 1h 00m
    • Raise LT
    • Race Specific
    • 60
    • WU: 10'
    • MS: 5x5' at LT w/3' recovery.
    • CD: 10'
    SWIM
    • Time: 40m
    • Distance: 2000.00 yards
    • Pacing
    • Speed
    • 40
    • 2000
    • WU: 400 free
    • MS: The following to be done at Tpace minus 3" per 100: 50/100/50/100/200, repeat. 10" rest between.
    • CD: 600 mix non-free cooldown.

    Day 33

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 34

          BIKE
          • Time: 2h 00m
          • Bike Base
          • Endurance
          • 120
          • Ride on a flat course. Keep RPE at 5-6 out of 10.
          RUN
          • Time: 20m
          • Run Brick
          • Strength
          • 20
          • Run 20' on a flat course or treadmill after bike workout. Keep RPE at 5-6 out of 10. Stretch when done and add in Core 1, 2 or 3.
          SWIM
          • Time: 50m
          • Distance: 2250.00 yards
          • Form Swim
          • Speed
          • 50
          • 2200
          • WU: 300 w/drills.
          • MS:
          • 20x50 RPE 8, on 20" rest
          • 10x50 sprint first 25, easy 25 on 15" rest
          • 300 RPE 9
          • CD: 100

          Day 35

          BIKE
          • Time: 30m
          • Bike Base
          • Endurance
          • 30
          • Ride on a flat course. Keep RPE at 5-6 out of 10.
          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 20m
          • Run Base
          • Endurance
          • 80
          • Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.