- Time: 1h 25m
- Bike ME
- Muscular Endurance
- 85
- WU: 15'
- MS:
- 5x3' w/ 1' RI, Repeat w/ 15' of Zn1-2 riding in between sets.
- SET:
- #1 End at middle Zn 3
- #2 End at upper Zn 3
- #3 End at lower Zn 4
- #4 End at upper Zn 4
- #5 Build to Zn 5a in first 45s and hold.
- CD: 15'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS2 Leg Squats32025
- BACKBent-Arm Pulldown32025
- LEGSLeg Press32025
- BACKSeated row32025
- LEGSLeg Extensions32025
- LEGSHamstring curl32025
- CORECore #3200
- Time: 1h 00m
- Run Base
- Endurance
- 60
- Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 00m
- Distance: 2400.00 yards
- Pacing
- Endurance
- 60
- 2400
- WU: 400
- MS:
- 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
- Time: 1h 00m
- Bike Base
- Endurance
- 60
- Ride on a flat course. Keep HR in Zone 1-2.
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS32025
- BACK32025
- LEGS32025
- BACK32025
- LEGS32025
- LEGS32025
- CORE200
- Time: 1h 00m
- Raise LT
- Race Specific
- 60
- WU: 10'
- MS: 5x5' at LT w/3' recovery.
- CD: 10'
- 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.
- Time: 2h 00m
- Bike Base
- Endurance
- 120
- Ride on a flat course. Keep HR in Zone 1-2.
- Time: 20m
- Run Brick
- Strength
- 20
- Run 20' 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.
- Time: 50m
- Distance: 2250.00 yards
- Form Swim
- Speed
- 50
- 220
- WU: 300 w/drills.
- MS: 20x50 Z4, on 20" rest. Then 10x50 sprint first 25, easy 25 on 15" rest. Then 300 Z3.
- CD: 100.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep HR in Zone 1-2.
- Time: 1h 20m
- Run Base
- Endurance
- 80
- Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
Day 29
Day 30
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.
Day 31
Day 32
Day 33
Off Day!
Day 34
Day 35
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.