• Week 1
    Print Week

    • Day 43

    BIKE
      Comments and Definitions

      Off day!

      SWIM
        RUN

          Day 44

          SWIM
          • Time: 55m
          • Distance: 2500.00 yards
          • Swim Endurance
          • Endurance
          • 55
          • 2,500
          • WU: 200 non-free.
          • MS: 500/400/300/200/100 freestyle at T-pace with 100 backstroke or kickboard recovery between each freestyle set.
          • CD: 400 non-freestyle or kicking mix.
          Strength
          • Time: 45m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            2 Leg Squats
            2
            12
            15
          • BACK
            Bent-Arm Pulldown
            2
            12
            15
          • LEGS
            Leg Press
            2
            12
            15
          • BACK
            Seated row
            2
            12
            15
          • LEGS
            Leg Extensions
            2
            12
            15
          • LEGS
            Hamstring curl
            2
            12
            15
          • CORE
            Core #1
            2
            0
            0

          Day 45

          BIKE
          • Time: 1h 00m
          • Mountain Bike
          • Endurance
          • 60
          • Mt. Bike ride - Have fun!!
          RUN
          • Time: 1h 10m
          • Strength - KEY WORKOUT
          • 800s
          • 70
          • WU: 10'
          • MS: You are going to run 8x 800 at the same time as your goal marathon pace. For example, if you want to run a 3:05 marathon, you will run the 800s in 3:05. If not done on a track then HR should be at LT to LT+ 5 beats.
          • Recovery is 1' on these reps
          • CD: 10'

          Day 46

          BIKE
          • Time: 1h 40m
          • Bike Base
          • Endurance
          • 100
          • 100' ride on a flat course. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).
          RUN
          • Time: 30m
          • Run Base
          • Endurance
          • 30
          • Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.

          Day 47

          SWIM
          • Time: 1h 00m
          • Distance: 2800.00 yards
          • Swim Tempo
          • Tempo
          • 60
          • 2800
          • WU: 50 free/50kick/100 free/100 kick.
          • MS: 7 x 300 free at T pace. 45" rest between each.
          • CD: 400 mix non-free cooldown.
          Comments and Definitions

          Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

          Sports
          • Sport
            Time
          • Core Training
            45m
          Comments and Definitions

          Stretching/Core
          Stretch - use D3 program
          Core Strength 15' - 2x through of Core 1, 2 or 3
          Flex Band Routine - please see D3 Athletes Page

          Day 48

          BIKE
          • Time: 2h 20m
          • Strength - KEY WORKOUT
          • IM
          • 140
          • Easy spinning up the longest hills you can find in Z2 to low Z3, get out of saddle on steep sections to stretch legs out and you will hit Z5. Cool down: ride Z1 last 10 minutes.
          Comments and Definitions

          Pull Buoy - A swim aid that you put between your legs to help you maintain a neutral body position while concentrating on your pull rather than trying to remember everything at once. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

          SWIM
          • Time: 45m
          • Distance: 2200.00 yards
          • Easy Swim
          • Recovery
          • 45
          • 2,200
          • WU: 500 easy.
          • MS:
          • 4 x 100: 50 free/50 kick on back, 10" rest between.
          • 4 x 100 kickboard (free/breast kick mix). 10" rest.
          • 500 with pull buoy (easy), straight into...
          • CD: 200 non-free mix

          Day 49

          BIKE
          • Time: 3h 30m
          • Bike Base - KEY WORKOUT
          • Endurance
          • 210
          • 3.5 hour ride on a flat to rolling course. Keep HR in Zone 1-2.
          RUN
          • Time: 35m
          • Run Base
          • Endurance
          • 35
          • Run 35' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.