• Week 1
    Print Week

    • Day 36

    BIKE
    • Time: 40m
    • Trainer
    • Isolated Leg Training (ILT)
    • 40
    • 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 up to a fast cadence, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. You may start out being able to only hold a quick cadence but over time your cadence will increase. Hang in there!
    • CD: 10'
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      12
      15
    • BACK
      Bent-Arm Pulldown
      2
      12
      15
    • LEGS
      Leg Press
      2
      12
      15
    • BACK
      Seated row
      2
      12
      15
    • LEGS
      Leg Extensions
      2
      12
      15
    • LEGS
      Hamstring curl
      2
      12
      15
    • CORE
      Core #2
      2
      0
      0

    Day 37

    RUN
    • Time: 20m
    • Run Base
    • Endurance
    • 20
    • Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. 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. 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.

    SWIM
    • Time: 45m
    • Distance: 2000.00 yards
    • Pacing
    • Form
    • 45
    • 2000
    • WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up.
    • MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
    • CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.

    Day 38

    BIKE
    • Time: 1h 00m
    • Bike Hill Repeats
    • Strength
    • 60
    • WU: 15'
    • MS: Then 6x2' up a hill at 65-70 RPMS. Recover on the downhills. Effort on the uphills can hit at an RPE of 7-8. Keep RPE at 5-6 out of 10 otherwise.
    • CD: 15'
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      12
      15
    • BACK
      Bent-Arm Pulldown
      2
      12
      15
    • LEGS
      Leg Press
      2
      12
      15
    • BACK
      Seated row
      2
      12
      15
    • LEGS
      Leg Extensions
      2
      12
      15
    • LEGS
      Hamstring curl
      2
      12
      15
    • CORE
      Core #1
      2
      0
      0

    Day 39

    RUN
    • Time: 20m
    • Run Base
    • Endurance
    • 20
    • Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. 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.

    SWIM
    • Time: 45m
    • Distance: 1100.00 yards
    • Easy
    • 45
    • 1100
    • WU: Swim 4 laps (200 yds) warm up.
    • MS: The next set will be 10 x 50 on 30" rest. This means 50 yards sprint, 10x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
    • CD: Then swim 100 yards easy cool down.

    Day 40

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 41

          BIKE
          • Time: 45m
          • Bike Strength
          • Strength
          • 45
          • 45' ride on a hilly course. Push the uphills and recover on the downhills. Effort on the uphills can hit at an RPE of 7-8. Keep RPE at 5-6 out of 10 otherwise.
          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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

          SWIM
          • Time: 30m
          • Distance: 1800.00 yards
          • Form Swim
          • Form
          • 30
          • 1800
          • WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).
          • MS: Swim a moderate effort using the same stroke count in WU set. 8 x 100 (10") moderate. 4 x 50 kick (20") moderate.
          • CD: 200 easy alternating 50 pull, 50 swim.

          Day 42

          RUN
          • Time: 45m
          • Run Hill Repeats
          • Strength
          • 45
          • WU: 15'
          • MS: Then run 4x2' up a hill. Effort on the uphills can hit at an RPE of 7-8. Recover on the donwhills. Keep RPE at 5-6 out of 10 otherwise.
          • CD: 15'
          • Stretch when done and add in Core 1, 2 or 3.