• Week 1
    Print Week

    • Day 43

    BIKE
    • Time: 55m
    • WU: 10'
    • MS: 1' spin with each leg. One foot is clipped in, the other foot is unclipped, not pedaling. Then spin for 30" easy. Do this cycle 6x or for 15 minutes. After the 6th cycle spin high RPMS (100+) for 5', then repeat with 6 more cycles. After 6th cycle,
    • CD: 10'
    SWIM
    • Time: 1h 10m
    • Distance: 3600.00 yards
    • WU: 400
    • MS: Swim 800 w/1' rest. Even split the 800.
    • 2*50 drill - on 20" rest.
    • 2*400 Even split - stay the same pace throughout. Rest is 20".
    • 2*50 drill on 20" rest.
    • 4*200 Even Split - make these 10" rest.
    • 2*50 drill on 20" rest.
    • Swim 200 easy.
    • 4*50 FAST! on 1' rest.
    • CD: 200 Warm-down

    Day 44

    RUN
    • Time: 45m
    • WU: 5'
    • MS:
    • 4x30" sprint - with 1' recovery
    • 8x1' sprints - with 2' recovery
    • 4x30" sprint again with 1' recovery.
    • CD: 5'
    • Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. 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.

    SWIM
    • Time: 55m
    • Distance: 2500.00 yards
    • WU:500 & then 4x50 Catch Up Stroke on 20"rest.
    • MS:
    • 8x50, 4x100, 2x200, all on 20" rest. Hold T-Pace - 5". Then 4x100 kick, on 15" rest.
    • CD: 200
    Strength
    • Time: 50m
    Comments and Definitions

    Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.

    Day 45

    BIKE
    • Time: 50m
    • WU: 10'
    • MS: 4' hard (at LT), 2' easy (zone 2). Do this 5x.
    • CD: 10'
    Comments and Definitions

    Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.

    SWIM
    • Time: 1h 25m
    • Distance: 4500.00 yards
    • WU: 300 swim, 100 kick, 150 drill
    • MS: 7x (300 at T-pace minus 3 seconds, 100 drill, 100 fast, 50 non-free)
    • CD: 100 easy

    Day 46

    RUN
    • Time: 1h 15m
    • Run 75-90' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 except for 5 x 1' bursts in middle of run at around 10K pace, take at least 2' between each burst and try to return to original pace. Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
    • This run can be from 75-90' long depending on fitness level.
    Comments and Definitions

    Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked 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. 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: 55m
    • Distance: 2500.00 yards
    • Easy 2.5k straight swim as:
    • WU: 500
    • MS: 500 drills, 5x100 kick, 500 pull, 500 swim

    Day 47

    SWIM
    • Time: 1h 10m
    • Distance: 3200.00 yards
    • WU: 300
    • MS:
    • Free 12x25 on 10" rest
    • 400 easy
    • 4x100 RI: 10"
    • 4x100 RI: 20"
    • 2x200 RI: 30"
    • 8x50 RI: 20"
    • 400 easy.
    • CD: 200 easy
    Strength
    • Time: 50m

    Day 48

    BIKE
    • Time: 1h 00m
    • 1-3 hour ride on a flat course. Keep HR in Zone 1-2.
    Comments and Definitions

    T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100. Kenyan 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.

    RUN
    • Time: 30m
    • OPTIONAL RUN:
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient!
    • Stretch when done and add in Core 1, 2 or 3. This run can be 30'-90' long depending on fitness level.
    SWIM
    • Time: 45m
    • Distance: 2200.00 yards
    • OPTIONAL SWIM:
    • WU: 400 swim
    • MS: 10x50, goal is T-Pace - do these on 10" rest.
    • 10x50, goal is T-Pace -3 seconds, rest is 15".
    • 10x50, Sprint 25, easy 25 - 15s rest.
    • CD: 300 easy.
    Strength
    • Time: 20m
    Comments and Definitions

    Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.

    Day 49