• Week 1
    Print Week

    • Day 43

    Day 44

    BIKE
    • Time: 54m
    • WU: 15'
    • MS: 12x1' seated Big Gear - with 1' recovery.
    • CD: 15'
    RUN
    • Time: 44m
    • WU: 10'
    • MS: 3x5' at LT w/3' recovery.
    • CD: 10'
    • Stretch when done and add in Core 1, 2 or 3.

    Day 45

    SWIM
    • Time: 40m
    • Distance: 2000.00 yards
    • WU: 400 Warmup
    • MS: 300 on 1:30 rest
    • 2x150 on :45 rest
    • 4x75 on :30 rest
    • 100 loosen (easy)
    • 4x100 pull w/ paddles on :30 rest
    • CD: 200 warmdown
    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.

    Day 46

    BIKE
    • Time: 1h 00m
    • WU: 15'
    • MS: 4' hard (at LT), 6' easy (zone 2). Do this 3x.
    • CD: 15'
    RUN
    • Time: 40m
    • Easy run warmup for 15-20' - Drills are to be done on a soft surface; even grass or packed dirt for example - Concentrate on exaggerated good form in each of the exercises as opposed to speed. - Drill distance is generally 50-60m - Recovery is an easy jog/walk back, not a run.
    • Sample Workout
    • 1. High knees
    • 2. Butt kicks
    • 3. Skipping
    • 4. Karaoke/grapvines 1-2x each direction for 50-60yards
    • 5. High knee>>happy feet 2-3x 50 yards - go from high knees to very fast cadence and back to high knees
    • 6. Strides These bring it all together. Fast, but smooth running for 80-100m. Keep the distance such that you are running notably fast, but you maintain form and good running sensations throughout.

    Day 47

    SWIM
    • Time: 45m
    • Distance: 2200.00 yards
    • WU: 300 w/drills.
    • MS: 20x50 RPE 8, on 20" rest.
    • Then 10x50: sprint first 25, easy 25 on 15" rest.
    • Then 300 RPE 7
    • CD: 100

    Day 48

    BIKE
    • Time: 1h 35m
    • Start in big ring, easiest gear. Spend ~30' gradually working your way up to the hardest you can handle riding 30' in, not worrying about cadence.
    • Leaving it in big ring, hardest possible gear, do:
    • -10 x (30" grind, 30" all out, 30" grind, 30" stand) into 5' grind in big ring, hardest gear you can handle.
    • -10' easy small ring spin.
    • -Do 5 x (30" grind, 30" all out, 30" grind, 30" stand) into 10' grind in big ring, hardest gear you can handle.
    • -Gradually work your back to your easiest gear by 1' for cool-down.
    • *Grind means sitting back on saddle, turning pedals over, not worrying about cadence, which should be around 60 or so.

    Day 49

    RUN
    • Time: 1h 40m
    • Run on a flat course or treadmill.
    • WU: 15' Z1
    • MS: Then 3x20' at Z2 (about 20 bpm below LT), with an easy 5' Z1 in between
    • CD: 10' Z1.