• Week 1
    Print Week

    • Day 43

    RUN
    • Time: 25m
    • Run Base
    • Endurance
    • 25
    • Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
    SWIM
    • Time: 18m
    • Distance: 600.00 yards
    • Continuous Swim
    • Endurance
    • 18
    • 600
    • Swim 12 laps (24 lengths) of the pool. Take a break if necessary.

    Day 44

    BIKE
    • Time: 30m
    • Bike Base
    • Endurance
    • 30
    • Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
    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

    RUN
    • Time: 30m
    • Run Base
    • Endurance
    • 30
    • Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
    SWIM
    • Time: 35m
    • Distance: 800.00 yards
    • Easy Swim
    • 35
    • 800
    • Swim 4 laps (8 lengths), and take a 1 minute break. Do this 3 more times for a total of 800 yards.

    Day 46

    BIKE
    • Time: 30m
    • Bike Base
    • Endurance
    • 30
    • Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
    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 47

    SWIM
    • Time: 18m
    • Distance: 700.00 yards
    • Continuous Swim
    • Endurance
    • 18
    • 700
    • Swim Drills Day. Swim at least 4 lengths to warm up (100) - you can alternate free style and sidestroke or breast stroke.
    • Today we will work on something called the Catch-up stroke: Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool.
    • Keep a strong kick going and focus on the pull portion of the stroke. You will alternate 'Catch-Up' drill with one length of freestyle until you have completed 600 yards or 24 lengths.

    Day 48

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 49

          BIKE
          • Time: 20m
          • Bike Base
          • Endurance
          • 20
          • Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
          RUN
          • Time: 10m
          • Run Brick
          • Strength
          • 10
          • Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.