• Week 1
    Print Week

    • Day 36

    BIKE
    • Time: 30m
    • Bike Base
    • Endurance
    • 30
    • Easy spin for 30 minutes in small chain ring. No HRM, but keep the effort very easy.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      40
      60
    • BACK
      Seated row
      2
      40
      60
    • LEGS
      Leg Press
      2
      40
      60
    • BACK
      Bent-Arm Pulldown
      2
      40
      60
    • LEGS
      Leg Extensions
      2
      40
      60

    Day 37

    RUN
    • Time: 1h 25m
    • Strength
    • 800s
    • 85
    • WU: 10'
    • MS: You are going to run 10x 800 at a Z3 effort-with the active rest (easy jogging) being the same time as it took you to run the 800. For example if it takes you 3:45 to run the 800, then 3:45 is your recovery time.
    • CD: 10'
    SWIM
    • Time: 40m
    • Distance: 2000.00 yards
    • Speed
    • 40
    • 2000
    • WU: 400 free warm up.
    • The following to be done at Tpace minus 3" per 100.
    • MS: 50/100/50/100/200, repeat. 10" rest between.
    • CD: 600 mix non-free cooldown

    Day 38

    BIKE
    • Time: 30m
    • Bike Base
    • Endurance
    • 30
    • Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      40
      60
    • BACK
      Seated row
      2
      40
      60
    • LEGS
      Leg Press
      2
      40
      60
    • BACK
      Bent-Arm Pulldown
      2
      40
      60
    • LEGS
      Leg Extensions
      2
      40
      60

    Day 39

    RUN
    • Time: 1h 45m
    • Run Base
    • Endurance
    • 105
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    Kenyan 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. 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: 1h 10m
    • Distance: 2900.00 yards
    • Swim Endurance
    • Endurance
    • 70
    • 2900
    • WU: 300
    • MS:
    • 4x200 pull with 30" rest
    • 8x100 with 15" rest
    • 200 kick
    • 6x100 on 10" rest
    • CD: 200

    Day 40

    Day 41

    BIKE
    • Time: 1h 25m
    • Bike ME
    • Muscular Endurance
    • 85
    • WU: 15'
    • MS: 5x3' w/ 1' RI, Repeat w/ 15' of Zn1-2 riding in between sets:
    • #1 End at low Zn 3
    • #2 End at middle Zn 3
    • #3 End at upper Zn 3
    • #4 End at lower Zn 4
    • #5 Build to Zn 4 in first 45s and hold.
    • CD: 15'
    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. IM - Individual Medley - Fly, back, breast, free.

    SWIM
    • Time: 1h 00m
    • Distance: 3300.00 yards
    • Swim Endurance
    • Endurance
    • 60
    • 3300
    • WU: 300 free, then 300 choice.
    • MS:
    • Kick 200
    • 3 x 100 free, 1 x 100 IM. All on 20" rest - do 3 sets of this.
    • Then pull 500 easy.
    • Last set is 12 x 50 on 20" rest. Descend all (swim faster from 7-12).
    • CD: 200

    Day 42