• Week 1
    Print Week

    • Day 29

    RUN
    • Time: 45m
    • Run Base
    • Endurance
    • 45
    • Run 45' 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. 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 10m
    • Distance: 3100.00 yards
    • Easy swim
    • Endurance
    • 70
    • 3100
    • WU:
    • 2x200 on 20" rest.
    • 3x100 on 10" rest.
    • 4x50 on 10" rest.
    • MS:
    • 6x100 on 10" rest - bi-lateral breathe.
    • 8x75 on 10" rest - breathe every 4th stroke.
    • 12x50 on 10" rest - breathe every 5th stroke.
    • CD: 2x200 pull bi-lateral breathe on 20" rest.

    Day 30

    BIKE
    • Time: 1h 10m
    • Bike Hill Repeats
    • Strength
    • 70
    • WU: 15'
    • MS: 10x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
    • 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 #2
      2
      0
      0

    Day 31

    RUN
    • Time: 1h 00m
    • Run Pacing
    • Pace
    • 60
    • WU: 10'
    • MS: 5x5' Z4-5a. RI: 3'. Try to run right at your LT.
    • CD: 10'
    SWIM
    • Time: 45m
    • Distance: 2000.00 yards
    • Pacing
    • LT
    • 45
    • 2000
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 10x100 @T-pace - 5". Your rest is 15".
    • CD: 300 easy

    Day 32

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN
          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
          Comments and Definitions

          Sets 2-3
          Reps 20-25
          Speed Slow
          Recovery 1-1.5'
          Time 75

          Day 33

          BIKE
          • Time: 1h 30m
          • Bike ME
          • Muscular Endurance
          • 90
          • WU: 15' - nice smooth spinning
          • MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 3x20 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
          • CD: 10'
          SWIM
          • Time: 1h 00m
          • Distance: 3100.00 yards
          • Swim Endurance
          • Form
          • 60
          • 3100
          • WU: 300 yds of different strokes.
          • MS:
          • 5x300 Z1 (easy) - except laps 4, 8, 12 are fast. RI: 45".
          • 10x 100 on 20" rest. 25 hard, 75 cruise.
          • CD: 300

          Day 34

          BIKE
          • Time: 3h 30m
          • Bike ME
          • Muscular Endurance
          • 210
          • Race simulation - start out easy and at the start of hour 3 you should be in high Zone 2, the last 30' are Zone 3.

          Day 35

          RUN
          • Time: 1h 30m
          • Run Base
          • Endurance
          • 90
          • Run 90' 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.