• Week 1
    Print Week

    • Day 43

    SWIM
    • Time: 1h 10m
    • Distance: 2700.00 yards
    • Endurance
    • WU: 300
    • MS:
    • 4x200 pull with 30" rest
    • 8x100 with 15" rest
    • 200 kick
    • 6x100 on 10" rest
    • CD: 200
    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.

    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0
    Comments and Definitions

    Speed Slow
    Recovery 1-1.5'

    Day 44

    BIKE
    • Time: 1h 20m
    • Big Gear
    • Power
    • WU: 15'
    • MS: 12 x 1' - (30" fast, 30" sprint) 3-5' FULL recovery.
    • CD: 15'
    RUN
    • Time: 20m
    • Run Speed
    • Speed/Efficiency
    • 20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point.
    • Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

    Day 45

    SWIM
    • Time: 1h 10m
    • Distance: 3100.00 yards
    • Endurance
    • WU:
    • 2x200 on 20" rest
    • 3x100 on 10" rest
    • 4x50 on 10" rest
    • MS:
    • 6x100 on 10" rest: bi-lateral breathe
    • 8x75 on 10" rest: breathe every 4th stroke
    • 12x50 on 10" rest: breathe every 5th stroke
    • CD:
    • 2x200 pull bi-lateral breathe on 20" rest
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0

    Day 46

    BIKE
    • Time: 40m
    • Trainer
    • Isolated Leg Training (ILT)
    • 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 95-100 rpms, 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 75-80 RPMS but over time your cadence will increase. Hang in there!
    • CD: 10'
    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.

    RUN
    • Time: 1h 15m
    • Run Base
    • Endurance
    • Run 75' on a flat course to rolling 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.

    Day 47

    BIKE
      SWIM
        RUN

          Day 48

          BIKE
          • Time: 2h 00m
          • Muscular Endurance
          • Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.
          Comments and Definitions

          Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

          RUN
          • Time: 20m
          • Run Brick
          • Strength
          • Run 20' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
          SWIM
          • Time: 55m
          • Distance: 2225.00 yards
          • Speed
          • WU: 500
          • MS: These next 3 sets all done at an all out effort.
          • 5x100 on 10" rest
          • 10x50 on 30" rest
          • 15x25 on 45" rest
          • Last set is 5x50 kick on 10" rest
          • CD: 100

          Day 49

          BIKE
          • Time: 45m
          • Recovery
          • Very Easy
          • Easy spin for 45' in small chain ring.