Day 36

SWIM

• Time: 1h 00m
• Distance: 2800.00 yards

• Swim TT
• Assess Fitness
• WU: 500 warm up (wu). 8 x 50 on 15 sec rest.
• MS: 1000 yd TT (time trial) for time. After TT - swim a very easy 100. After easy swim -3x200 at the same effort at the TT - on 15" rest.
• CD: 200
• Your TT time for the 1,000 is divided by 10, to get your avg. pace. This pace is now known as your T-Pace.

Strength

• Time: 45m

• Exercise
  Sets
  Min reps
  Max reps
• LEGS
  2 Leg Squats
  3
  15
  20
• BACK
  Bent-Arm Pulldown
  3
  15
  20
• LEGS
  Leg Press
  3
  15
  20
• BACK
  Seated row
  3
  15
  20
• LEGS
  Leg Extensions
  3
  15
  20
• LEGS
  Hamstring curl
  3
  15
  20
• CORE
  Core #2
  2
  0
  0

Day 37

BIKE

• Time: 55m

• Trainer
• Efficiency
• WU: 10'
• MS: 1' spin with each leg. One foot is clipped in, the other foot is unclipped, not pedaling. Then spin for 30" easy. Do this cycle 6x or for 15 minutes. After the 6th cycle spin high RPMS (100+) for 5', then repeat with 6 more cycles.
• CD: 10'

RUN

• Time: 20m

• Speed/Efficiency
• 20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

Day 38

SWIM

• Time: 40m
• Distance: 2000.00 yards

• LT
• WU: 400 swim then 6x50 on 15" rest.
• MS: 10x100 @T-pace +3". Your rest is 15".
• CD: 300 easy.

Strength

• Time: 45m

• 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

Day 39

BIKE

• Time: 30m

• Recovery
• Very Easy
• Easy spin for 30' in small chain ring.

RUN

• Time: 50m

• Run TT
• Assess Fitness
• After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on track the or measured course (flat). Record the time and get a 10 minute cool down. Stretch when done and add in Core 1, 2 or 3.

Day 40

BIKE

SWIM

RUN

Day 41

BIKE

• Time: 1h 30m

• Bike LT Test
• Assess Fitness
• BT: Long warm-up of at least 30 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. 10 minutes into the time trial punch the lap button on your heart rate monitor.
• Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed. Cool down for at least 30 minutes.

SWIM

• Time: 50m
• Distance: 1750.00 yards

• Speed
• WU: 300
• MS:
• 5x50 (sprint 1st 25) - on 20" rest
• 4x:
• - 2x50 Z3 (15" rest),
• - 1x100 Z3 (60" rest),
• - Sprint a 50 Z5 (15" rest)
• CD: 200

Day 42

RUN

• Time: 45m

• Endurance
• 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.