• Week 1
    Print Week

    • Day 36

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 37

          RUN
          • Time: 30m
          • Run Base
          • Endurance
          • 30
          • Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done
          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. FTD - 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.

          SWIM
          • Time: 45m
          • Distance: 1700.00 yards
          • Swim Drills
          • Form
          • 45
          • 1700
          • WU: 200 easy swimming. 4x50 swim golf.
          • MS: 8x50 drills, all on 20" rest:
          • - 2x50 are FTD (finger tip drag)
          • - 2x50 are SAD (Single arm drill)
          • - 2x50 are CUD (Catch up drill)
          • - 2x50 are Swim.
          • Swim an easy 100 focusing on your biggest weakness of the drills.
          • Now repeat the set again, 8x50.
          • Swim another 100 easy focusing on your weakness.
          • Last set is 4x50 Swim golf. How does your score compare to the first go-around?
          • CD: 100

          Day 38

          BIKE
          • Time: 1h 00m
          • Recovery
          • Very Easy
          • 60
          • Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.
          Strength
          • Time: 1h 15m
          • 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

          RUN
          • Time: 40m
          • Run Base
          • Endurance
          • 40
          • Run 40' 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.
          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. 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 00m
          • Distance: 2800.00 yards
          • Endurance
          • 60
          • 2800
          • WU: 400
          • MS:
          • 3 * 200 0:45 rest
          • 8 * 25 kick 0:10 rest
          • 4 * 100 0:25 rest
          • 8 * 25 kick 0:10 rest
          • 5 * 50 0:10 rest
          • 100 loosen easy swim
          • 6 * 75 pull with paddles 0:20 rest
          • CD: 200

          Day 40

          BIKE
            Comments and Definitions

            Off Day!

            SWIM
              RUN

                Day 41

                BIKE
                • Time: 3h 30m
                • Bike Base
                • Endurance
                • 210
                • 3.5 hour ride on a flat to rolling course. Keep HR in Zone 1-2.

                Day 42

                RUN
                • Time: 2h 00m
                • Run Strength
                • Strength
                • 120
                • 120' at Zone 1-2, last 30' at Z3. Stretch when done and add in Core 1, 2 or 3.