• Week 1
    Print Week

    • Day 43

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 44

          RUN
          • Time: 45m
          • Run Hill Repeats
          • Strength
          • 45
          • WU: 15'
          • MS: Then run 4x2' up a hill, recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
          • CD: 15'
          • Stretch when done and add in Core 1, 2 or 3.
          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.

          SWIM
          • Time: 1h 00m
          • Distance: 2400.00 yards
          • Endurance
          • 60
          • 2400
          • WU: 400
          • MS:
          • 8 * 25 ez/hard
          • 8 * 100 on 1:00 rest - go thru the following set twice:
          • 1.) 75ez - 25 fast
          • 2.) 50ez - 50 fast
          • 3.) 25ez - 75 fast
          • 4.) 100 fast
          • 200 loosen (easy swim)
          • 6 * 100 pull on 1' rest
          • CD: 200 warm down

          Day 45

          BIKE
          • Time: 1h 00m
          • Big Gear
          • Raise LT
          • 60
          • Start in big ring, easiest gear. Spend 3' in each gear gradually working your way to hardest gear (total 27'). Leaving it in big ring, hardest gear, do 10' TT. Go small ring, middle gear for 5' spinning smoothly. Go back to big ring, hardest gear, and do another 10' TT. Gradually work your back to your easiest gear by 1' for cool-down.
          Strength
          • Time: 1h 15m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            2 Leg Squats
            3
            20
            25
          • BACK
            Bent-Arm Pulldown
            3
            20
            25
          • LEGS
            Leg Press
            3
            20
            25
          • BACK
            Seated row
            3
            20
            25
          • LEGS
            Leg Extensions
            3
            20
            25
          • LEGS
            Hamstring curl
            3
            20
            25
          • CORE
            Core #3
            2
            0
            0

          Day 46

          BIKE
          • Time: 45m
          • Trainer
          • High RPM Spin
          • 45
          • WU: 10'
          • MS: 25' at 105+ RPMS.
          • CD: 10'

          Day 47

          RUN
          • Time: 1h 00m
          • Speed
          • Strength
          • 60
          • WU: 10' includes 4x20" strides.
          • MS: Then 40' tempo run at LT or 10k could be substituted.
          • CD: 10'
          • Stretch when done
          SWIM
          • Time: 45m
          • Distance: 2500.00 yards
          • Swim Endurance
          • Endurance
          • 45
          • 2500
          • WU: 300 & 6x50 on 60".
          • MS:
          • 4 x 250 on 4:15: First 2 are w/paddles, last two take paddles off.
          • Then 5 x 100 on 1:45.
          • Then 200 swim weak side breath.
          • CD: 200

          Day 48

          RUN
          • Time: 2h 30m
          • Run Base
          • Strength
          • 150
          • Run 150' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stay hydrated and eat! Stretch when done and add in Core 1, 2 or 3.

          Day 49

          BIKE
          • Time: 4h 00m
          • Bike Base
          • Endurance
          • 240
          • 4 hour ride on a flat to rolling course. Keep HR in Zone 1-2.