• Week 1
    Print Week

    • Day 36

    BIKE
    • Time: 40m
    • WU: 10'
    • MS: After WU, alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this at 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
    • CD: 10'

    Day 37

    SWIM
    • Time: 1h 00m
    • Distance: 3000.00 yards
    • WU: 400 swim/ 100 drill
    • MS: 5x (400 at T-pace minus 3 seconds, 100 drill, so 500 total)
    • CD: Whirlpool 10'
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      40
      60
    • BACK
      Bent-Arm Pulldown
      3
      40
      60
    • BACK
      Seated row
      3
      40
      60
    • LEGS
      Step Ups
      3
      15
      20
    • LEGS
      2 Leg Squats
      3
      15
      20
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0

    Day 38

    BIKE
    • Time: 1h 45m
    • Breakthrough: Warm-up well. Then ride 60 to 90 minutes non-stop in the heart rate 3 zone on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position.
    RUN
    • Time: 45m
    • WU: 15'
    • MS: Run on a flat course or treadmill. 15' @ Zone 2,
    • CD: 15'

    Day 39

    SWIM
    • Time: 45m
    • Distance: 2400.00 yards
    • WU: 400 warm-up
    • MS: 8x25 ez/hard
    • 8x100 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 warm down
    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.

    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      40
      60
    • BACK
      Bent-Arm Pulldown
      3
      40
      60
    • BACK
      Seated row
      3
      40
      60
    • LEGS
      Step Ups
      3
      15
      20
    • LEGS
      2 Leg Squats
      3
      15
      20
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0
    Comments and Definitions

    Leg Press, Bent-arm pull down and Seated Rows
    Sets: 1-3
    Reps 40-60
    Speed: Moderate
    Recovery 1-2'

    Step Ups, Squats (2 leg)
    Sets: 2-3
    Reps: 15-20
    Speed: Slow
    Recovery: 1-1.5'

    AND Core #1, 2, and 3

    Day 40

    BIKE
      Comments and Definitions

      Off Day.

      SWIM
        RUN

          Day 41

          BIKE
          • Time: 2h 30m
          • Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.
          RUN
          • Time: 20m
          • RUN BRICK
          • 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.

          Day 42

          RUN
          • Time: 1h 00m
          • Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 - keep it easy to low medium effort except for middle section where you do 3 x (3' slightly over LT/5K pace, 3' very easy). Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
          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.