• Week 1
    Print Week

    • Day 43

    RUN
    • 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.
    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: 40m
    • Distance: 2000.00 yards
    • Pacing
    • LT
    • 40
    • 2000
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 10x100 @T-pace +3". Your rest is 15".
    • CD: 300 easy.

    Day 44

    BIKE
    • Time: 45m
    • Trainer
    • Efficiency
    • 45
    • WU: 10'
    • MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time:
    • 90" right leg, then 90" left leg.
    • Next is: 45" right, 45" left, vice versa 2x. Next: 30" left, 30" right increase cadence each 5" to maximum.
    • Next: 20" right, 20" left for 2'
    • 15" right, 15" left for 1'
    • 10" right, 10" left, for 40"
    • 5"right, 5: left for 20"
    • 3-4 x 1' at max cadence, RI 1'
    • 3-4 x 15" at max cadence to spinout, RI 45"
    • CD: 10'

    Day 45

    RUN
    • Time: 50m
    • Run TT
    • Assess Fitness
    • 50
    • After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on track or measured course (flat). Record the time and get a 10 minute cool down. Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 1h 00m
    • Distance: 2800.00 yards
    • Swim TT
    • Assess Fitness
    • 60
    • 2800
    • WU: 500 warm up (wu). 8 x 50 on 15 sec rest.
    • MS: 1000 yd TT (time trial) for time. After TT - swim a very easy 100. After easy swim -3x200 at the same effort at the TT - on 15" rest.
    • CD: 200 - Your TT time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.

    Day 46

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 47

          SWIM
          • Time: 30m
          • Distance: 1800.00 yards
          • Swim Form
          • Form
          • 30
          • 1800
          • 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. 8 x 100 (10") moderate. 4 x 50 kick (20") moderate.
          • CD: 200 easy alternating 50 pull, 50 swim.
          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.

          Day 48

          RUN
          • Time: 30m
          • Run Base
          • Endurance
          • 30
          • 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.
          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.

          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

          Period AA
          Sets 2-3
          Reps 15-20
          Speed Slow
          Recovery 1-1.5'
          Time 75

          Day 49

          BIKE
          • Time: 1h 00m
          • Bike LT Test
          • Assess Fitness
          • 60
          • BT: Long warm-up of at least 15 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. 10 minutes into the time trial punch the lap button on your heart rate monitor and record your average heart rate for the last 20 minutes. Also record distance covered or average speed. Cool down for at least 15 minutes.