• Week 1
    Print Week

    • Day 36

    RUN
    • Time: 1h 00m
    • Distance: 7.00 miles
    • Run 60' 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.
    Comments and Definitions

    DEFINITIONS: Sculling - moving your hand back and forth in the water, at your hips, your shoulder or over your head to keep your body balanced in the water while providing some propulsion. More specifically, this means to gently propel yourself through the water by moving your hands close to and just under your hips, using the figure-eight pattern. Basically, just easily push yourself through the water on your back. Distance per Stroke (DPS) - The number of strokes (left and right arm combined) that it takes to go 25 yards. Example, a DPS of 25 means to try to swim 25 yards with 25 left and right arm strokes.

    SWIM
    • Time: 1h 00m
    • Distance: 3200.00 yards
    • WU:300 swim easy. 6 x 50 done as 25 scull and 25 distance per stroke (DPS).
    • MS: On each interval of the first set, count strokes on every other 25 while focusing on form. On the alternate 25s increase speed slightly. Recoveries are indicated in seconds within parentheses:
    • 4 x 500 (40”) at aerobic effort (well below T-pace).
    • 8 x 50 kick (15”) moderate effort.
    • CD: 200 easy swim.

    Day 37

    BIKE
    • Time: 1h 00m
    • Distance: 17.00 miles
    • Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.
    • Easy ride up to 2:00. Can be as short as 0:45

    Day 38

    RUN
    • Time: 45m
    • Distance: 5.00 miles
    • Run on a flat course or treadmill.
    • WU: 15'
    • MS: 15' @ Zone 2,
    • CD: 15'

    Day 39

    RUN
    • Time: 1h 00m
    • WU: 10'
    • MS: You are going to run 7x800 at Zone 3. Your recovery is equal to your work time. 3:00 work time equals 3:00 recovery time.
    • CD: 10'
    SWIM
    • Time: 45m
    • Distance: 1400.00 yards
    • Breakthrough:
    • WU as you would before a race (200 yards).
    • MS: Then swim a 1000m/yd time trial all out. Record TT time.
    • CD: 200 easy

    Day 40

    BIKE
      Comments and Definitions

      Off Day.

      SWIM
        RUN

          Day 41

          BIKE
          • Time: 2h 00m
          • Distance: 35.00 miles
          • Breakthrough:
          • Warm up 20-30 minutes. Then ride 1.5 hours steady at 1/2 IM pace.
          • Go into run brick...
          RUN
          • Time: 1h 00m
          • Distance: 7.00 miles
          • BRICK
          • Run 60' 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.
          • Run after bike....very easy

          Day 42

          RUN
          • Time: 1h 30m
          • Distance: 10.00 miles
          • Run 90' on a flat to rolling course or treadmill.
          • WU: Keep HR in Zone 1-2 for the first 15' which is a warm-up.
          • MS: Next 30' is 15 x (1' hard - 5K pace, 1' easy - marathon pace). Return to Zone 1-2 for cool down. Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.