- Time: 30m
- Trainer
- High RPM Spin
- 30
- WU: 10'
- MS: 10' at 105+ RPMS.
- CD: 10'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS2 Leg Squats31520
- BACKBent-Arm Pulldown31520
- LEGSLeg Press31520
- BACKSeated row31520
- LEGSLeg Extensions31520
- LEGSHamstring curl31520
- CORECore #2200
- Time: 15m
- Run Base
- Endurance
- 15
- Run on a flat 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.
- 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.
- Time: 1h 00m
- Bike Hill Repeats
- Strength
- 60
- WU: 15'
- MS: Then 8x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
- CD: 15'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 20m
- Run Base
- Endurance
- 20
- Run on a flat 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.
- Time: 35m
- Distance: 800.00 yards
- Easy
- 35
- 800
- Swim 16 laps (32 lengths) of the pool. Take a break if necessary.
- Time: 1h 15m
- Bike Base
- Endurance
- 75
- Ride on a flat course. Keep HR in Zone 1-2.
- 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
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep HR in Zone 1-2.
- Time: 25m
- Run Base
- Endurance
- 25
- Run on a flat 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 43
Day 44
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.
Day 45
Day 46
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.
Day 47
Off Day!
Day 48
Day 49
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.