• Week 1
    Print Week

    • Day 43

    BIKE
    • Time: 30m
    • Trainer
    • High RPM Spin
    • 30
    • WU: 10'
    • MS: 10' at a very fast cadence
    • CD: 10'
    Strength
    • Time: 1h 15m
    • 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 44

    RUN
    • Time: 15m
    • Run Base
    • Endurance
    • 15
    • Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. 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: 30m
    • Distance: 1500.00 yards
    • Pacing
    • Form
    • 30
    • 1500
    • 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.

    Day 45

    BIKE
    • Time: 1h 00m
    • Bike Hill Repeats
    • Strength
    • 60
    • WU: 15'
    • MS: Then 8x2' up a hill at 65-70 RPMS. Recover on the downhills. Effort on the uphills can hit RPE of 7/8. Keep effort at 5-6 RPE out of 10 otherwise.
    • CD: 15'
    Strength
    • Time: 1h 15m
    • 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

    RUN
    • Time: 20m
    • Run Base
    • Endurance
    • 20
    • Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. 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.

    SWIM
    • Time: 35m
    • Distance: 800.00 yards
    • Easy
    • 35
    • 800
    • Swim 16 laps (32 lengths) of the pool. Take a break if necessary.

    Day 47

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 48

          BIKE
          • Time: 1h 15m
          • Bike Base
          • Endurance
          • 75
          • Ride on a flat course. Keep RPE at 5-6 out of 10.
          SWIM
          • Time: 45m
          • Distance: 1400.00 yards
          • Form Swim
          • Assess Fitness
          • 45
          • 1400
          • WU: 200 warm up (wu). 8 x 50 on 15 sec rest.
          • MS: 500 yd TT (time trial) for time.
          • CD: 300
          • T-Pace = swim test time / the number of 100 you swam. If you swam 10:00 for 500 yards, then your T-Pace would equal 10:00/5 for a T-Pace of 2:00 per 100

          Day 49

          BIKE
          • Time: 30m
          • Bike Base
          • Endurance
          • 30
          • Ride on a flat course. Keep RPE at 5-6 out of 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: 25m
          • Run Base
          • Endurance
          • 25
          • Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.