• Week 1
    Print Week

    • Day 29

    BIKE
    • Time: 30m
    • Recovery
    • Very Easy
    • 30
    • Easy spin for 30' in small chain ring. Zone 1 only.
    RUN
    • Time: 20m
    • Run Base
    • Endurance
    • 20
    • Run 20' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.

    Day 30

    RUN
    • Time: 25m
    • Run Base
    • Endurance
    • 25
    • Run 25' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 45m
    • Distance: 2000.00 yards
    • Pacing
    • LT
    • 45
    • 2,000
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 10x100 @T-pace - 5". Your rest is 15".
    • CD: 300 easy.
    Sports
    • Sport
      Time
    • Core Training
      45m
    Comments and Definitions

    Stretching/Core
    Stretch - use D3 program
    Core Strength 15' - 2x through of Core 1, 2 or 3
    Flex Band Routine - please see D3 Athletes Page

    Day 31

    BIKE
    • Time: 45m
    • Recovery
    • Very Easy
    • 45
    • Easy spin for 45' in small chain ring or middle chainring if you have a triple cranks (3 gears up front). Zone 1 only.
    RUN
    • Time: 30m
    • Run Base
    • Endurance
    • 30
    • Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.

    Day 32

    BIKE
    • Time: 1h 20m
    • Bike Base
    • Endurance
    • 80
    • 80' ride on a flat to gently rolling course. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).
    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. Catch Up Drill - Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 1h 00m
    • Distance: 2900.00 yards
    • Swim Form - KEY WORKOUT
    • Form
    • 60
    • 2,900
    • WU: 400 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 15 x 100 on :20 rest.
    • #1-5 - focus on your CATCH.
    • #6-10 focus on your PULL.
    • #11-15 focus on your FINISH.
    • Now swim another 6x50 swim golf and see if there is a difference in strokes or time.
    • Last set is 4 x 50 kick (20" rest between) moderate.
    • CD: 200 easy alternating 50 pull, 50 swim.

    Day 33

    BIKE
      SWIM
        RUN
          Sports
          • Sport
            Time
          • Core Training
            45m
          Comments and Definitions

          Stretching/Core
          Stretch - use D3 program
          Core Strength 15' - 2x through of Core 1, 2 or 3
          Flex Band Routine - please see D3 Athletes Page

          Day 34

          RUN
          • Time: 1h 10m
          • Run Base - KEY WORKOUT
          • Endurance
          • 70
          • Run 40' 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.
          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. IM - Individual Medley - Fly, back, breast, free.

          SWIM
          • Time: 40m
          • Distance: 1800.00 yards
          • Swim Variable
          • Easy/Speed
          • 40
          • 1800
          • WU: 300 IM
          • MS:
          • 3 x 100 free broken down into 25 slow, 25 moderate, 25 mod-hard, 25 sprint.
          • 3 x 100 back (slow, moderate, mod-hard, sprint).
          • 3 x 100 breast (slow, moderate, mod-hard, sprint).
          • 3 x 100 kickboard (slow, moderate, mod-hard, sprints).
          • *10 second break between every interval.
          • CD: 300

          Day 35

          BIKE
          • Time: 2h 00m
          • Bike Strength - KEY WORKOUT
          • Strength
          • 120
          • 120' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
          RUN
          • Time: 20m
          • Run Brick
          • Strength
          • 20
          • Warm up easy 5 minutes. Run 10' on a flat course or treadmill after bike workout. 5 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
          Sports
          • Sport
            Time
          • Core Training
            45m
          Comments and Definitions

          Stretching/Core
          Stretch - use D3 program
          Core Strength 15' - 2x through of Core 1, 2 or 3
          Flex Band Routine - please see D3 Athletes Page