• Week 1
    Print Week

    • Day 43

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 44

          BIKE
          • Time: 1h 00m
          • Stay with a smooth pedaling stroke and keep your HR aerobic!
          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) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

          SWIM
          • Time: 45m
          • Distance: 1500.00 yards
          • 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. 5 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
          • CD: 200 easy alternating 50 pull, 50 swim.
          Strength
          • Time: 45m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            Leg Press
            3
            40
            60
          • BACK
            Seated row
            3
            40
            60
          • BACK
            Bent-Arm Pulldown
            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

          Sets: 1-3
          Reps: 40-60 or 15-20 depending on exercise
          Speed: Mod
          Recovery: 1'-2'

          Day 45

          RUN
          • Time: 1h 00m
          • WU: 10'
          • MS: Then 10x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
          • CD: 10'

          Day 46

          BIKE
          • Time: 1h 20m
          • WU: 15'
          • MS: 5x8' w/ 90" RI:
          • #1 End at middle Zone 3
          • #2 End at upper Zone 3
          • #3 End at lower Zone 4
          • #4 End at upper Zone 4
          • #5 Build to Zone 5a in first 45s and hold.
          • CD: 15'
          SWIM
          • Time: 1h 00m
          • Distance: 2500.00 yards
          • WU: 400 swim then 6x50 on 15" rest.
          • MS: 15x100 @T-pace + 3". Your rest is 15".
          • CD: 300 easy.

          Day 47

          RUN
          • Time: 2h 00m
          • WU: 20'
          • MS: Then 2x25' at Zone 2 - mid to high Z2 - 5' easy in between.
          • Then 2x12 at Zone 3 - 5' easy in between again. Then 5' at Zone 4
          • CD: 6' cool 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. Right Side Kick: How: Kick on your right side, with left shoulder pointed to the sky Head: Relaxed, underwater, look at the side of the pool. Advanced: look at the bottom, but be sure to maintain vertical shoulders when on your side with shoulders perpendicular to bottom of the pool. Arms: Right arm extended, left hand rests on left thigh. Toes: Toes pointed, ankles relaxed. Keep width of kick within “tube” created by your body: relatively narrow. Breath: Take a small sculling motion with right hand and roll head easily to breathe. Exhale slowly and smoothly. Notes: 1. Keep shoulders perpendicular to pool bottom. “Point belly to the side of the pool.” 2. Relatively narrow kick. 3. Smooth breath by rolling your head up to the sky. Left Side Kick - just the opposite of above

          SWIM
          • Time: 45m
          • Distance: 2000.00 yards
          • No warmup
          • 1 - Swim 500 yds straight keeping each 100 yd increment within 3" of each other.
          • 2 - Swim 500 yds pull w/ paddles keeping each 100 yd increment with 3" of each other.
          • 3 - Swim 500 yds straight - same as first 500 yd straight. 30" rest between each.
          • 5 x (25 right side kick, 25 left side kick, 50 medium effort - 30" rest).
          Strength
          • Time: 45m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            Leg Press
            3
            40
            60
          • BACK
            Seated row
            3
            40
            60
          • BACK
            Bent-Arm Pulldown
            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

          Sets: 1-3
          Reps: 40-60 or 15-20 depending on exercise
          Speed: Mod
          Recovery: 1'-2'

          Day 48

          BIKE
          • Time: 1h 00m
          • WU: 20'
          • 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 at 95-100 rpms, and focus on eliminating the dead spot at top of stroke by pushing toes forward in shoes at top.
          • CD: 20'

          Day 49

          BIKE
          • Time: 3h 00m
          • 3:00 ride on a flat to rolling course. Keep HR in Zone 1-2.
          • FLEX TIME RIDE - meaning you can ride UP TO 3:00- if you want to ride 1:00 you can. It's up to how you feel.
          • Go right into run brick.
          RUN
          • Time: 30m
          • Off the bike, run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm). Flat footstrike with weight on ball of foot (not toes). Foot paws back just before footstrike.