• Week 1
    Print Week

    • Day 43

    BIKE
    • Time: 1h 30m
    • 1.5 hour ride on a flat to rolling course. Cadence at 90, smooth pedaling, no grinding! After 30' warm up - spin up to 100 RPMS for 30" every 3 minutes for the next 30'. Ride another 30 at 90 RPMS. The focus is on smooth pedaling - 90 cadence - Z2 HR.

    Day 44

    SWIM
    • Time: 1h 00m
    • Distance: 2500.00 yards
    • WU: 300 swim/100 drill
    • MS: 5x (300 swim at T-pace, 100 drill, so 400 total)
    • CD: 100 ez
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      40
      60
    • BACK
      Bent-Arm Pulldown
      3
      40
      60
    • BACK
      Seated row
      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

    Day 45

    BIKE
    • Time: 1h 00m
    • WU: 15'
    • MS: 4' hard (at LT), 2' easy (zone 2). Do this 6x.
    • CD: 10'
    Comments and Definitions

    Strides/Pickups - short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point.

    RUN
    • Time: 40m
    • Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).

    Day 46

    SWIM
    • Time: 1h 00m
    • Distance: 3350.00 yards
    • WU: 400
    • MS: 4x300 w/:30 rest
    • Idea here: 1st swim moderate straight
    • 2nd even split 150’s
    • 3rd descend 100’s
    • 4th descend 75’s
    • *2nd should be faster than the first and 3rd fast than 2nd and so on…
    • 100 loosen ( easy)
    • 10x25 kick 0:10 RI
    • 600 pull w/ paddles
    • 8x75 on evens (2,4 etc) middle 25 is fast and on the odds 1st and last 25 fast - rest is 15"
    • CD: 200 Warm down
    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. Kickboard Kick or Kick on Back with hands over head, fingers locked.

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

    Leg Press, Bent-arm pull down and Seated Rows
    Sets: 1-3
    Reps 40-60
    Speed: Moderate
    Recovery 1-2'

    Step Ups, Squats (2 leg)
    Sets: 2-3
    Reps: 15-20
    Speed: Slow
    Recovery: 1-1.5'

    Day 47

    BIKE
      Comments and Definitions

      Off Day.

      SWIM
        RUN

          Day 48

          BIKE
          • Time: 2h 00m
          • 2 hour ride on a flat to rolling course. Keep HR in Zone 1-2.
          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.

          SWIM
          • Time: 45m
          • Distance: 2300.00 yards
          • WU: 400 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. 12 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
          • CD: 200 easy alternating 50 pull, 50 swim.

          Day 49

          RUN
          • Time: 2h 00m
          • Run 120' on a flat course or treadmill. Generally keep HR in Zone 1-2, but throw in a few hills if possible. Think about form and running pretty. Start to work on nutrition - what sits well? Make sure to stay hydrated, drop a bottle and do loops if necessary.