• Week 1
    Print Week

    • Day 36

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 37

          BIKE
          • Time: 1h 00m
          • Stay with a smooth pedaling stroke and keep your HR aerobic!
          Comments and Definitions

          Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked. '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 00m
          • Distance: 2850.00 yards
          • WU: 2x( 150 pull for form, 150 swim easy, 100 kick)
          • MS: 8 x 100 descending times (20”). 50 kick easy. 8 x 100 descending times (30”).
          • CD: 2x (100 kick easy, 100 pull easy)
          Strength
          • Time: 45m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            Leg Press
            3
            40
            60
          • BACK
            Seated row
            3
            40
            60
          • BACK
            Bent-Arm Pulldown
            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

          Sets: 1-3
          Reps: 40-60 or 15-20 depending on exercise
          Speed: Mod
          Recovery: 1'-2'
          ALSO Core #1, 2, and 3

          Day 38

          RUN
          • Time: 50m
          • WU: 10'
          • MS: Then 8x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
          • CD: 10'
          SWIM
          • Time: 1h 00m
          • Distance: 2500.00 yards
          • WU: 400 swim then 6x50 on 15" rest.
          • MS: 15x100 @T-pace - 5". Your rest is 15".
          • CD: 300 easy.

          Day 39

          BIKE
          • Time: 1h 35m
          • WU: 10'
          • MS: 5x5' w/ 90" RI,
          • #1 End at middle Zone 3
          • #2 End at upper Zone 3
          • #3 End at lower Zone 4
          • #4 End at upper Zone 4
          • #5 Build to Zone 5a in first 45s and hold.
          • Repeat w/ 15' of Zone 1-2 riding in between sets.
          • CD: 5'
          RUN
          • Time: 40m
          • WU: 10'. WU includes 4x20" strides.
          • MS: Then 20' tempo run at LT or 5k could be substituted.
          • CD: 10'
          • Stretch when done and add in Core 1, 2 or 3.

          Day 40

          SWIM
          • Time: 45m
          • Distance: 1900.00 yards
          • WU: 200 easy swim.
          • MS: 10 x 50 (30”). The 10 are done as drill for 25yds/swim for 25yds
          • #1: FTD/swim
          • #2: Right arm/swim
          • #3: Left arm/swim
          • #4: Catch up/swim
          • #5: Anchor/swim
          • Repeat 1-5 again.
          • The key to the next set is swimming all the 50s at the SAME EXACT PACE.
          • Next 5x50 are on 20" RI
          • Next 5x50 are on 15" RI
          • Next 5x50 are on 10" RI
          • Next 5x50 are on 5" RI
          • CD: Swim an easy 200 cool down
          Comments and Definitions

          FTD/FDD – Finger Tip/Drag Drill - With each arm recovery, drag your fingertips through the water close to your body. This helps you really rotate your torso to get your elbow high enough to keep your fingertips in the water. SAD – Single Arm Drill - Push off the wall with both arms extended in front of you with your hands touching, one on top of the other. Rotate to your side so that you are lying on your left side with your left arm in front on you. Now, swim down the pool, using only your right arm - once you get to the other end, try the same thing, this time lying on your right side and swimming with your left arm only. Keep a strong kick going and focus on the pull portion of the stroke. CUD – 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.

          Strength
          • Time: 45m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            Leg Press
            3
            40
            60
          • BACK
            Seated row
            3
            40
            60
          • BACK
            Bent-Arm Pulldown
            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

          Sets: 1-3
          Reps: 40-60 or 15-20 depending on exercise
          Speed: Mod
          Recovery: 1'-2'

          Day 41

          BIKE
          • Time: 1h 00m
          • 1:00 ride on a flat to rolling course. Keep HR in Zone 1-2. Use this as recovery from the run hill work. This is not to be necessarily done as a brick. Put some time in between workouts.
          RUN
          • Time: 1h 00m
          • Breakthrough: Cruise intervals.
          • WU: 10'.
          • MS: On a moderate hill (about 4-6% grade) run 3-4 x 5 minutes. Build to heart rate 4-5a zones. Recovery is your descent time. Good form!
          • CD: 10'

          Day 42

          BIKE
          • Time: 2h 30m
          • 2:30 ride on a flat to rolling course. Keep HR in Zone 1-2.
          • FLEX TIME RIDE - meaning you can ride UP TO 2:30- if you want to ride 1:00 you can. It's up to how you feel.