• Week 1
    Print Week

    • Day 48

    BIKE
    • Time: 2h 00m
    • Muscular Endurance
    • Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.
    Comments and Definitions

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

    RUN
    • Time: 20m
    • Run Brick
    • Strength
    • Run 20' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 55m
    • Distance: 2225.00 yards
    • Speed
    • WU: 500
    • MS: These next 3 sets all done at an all out effort.
    • 5x100 on 10" rest
    • 10x50 on 30" rest
    • 15x25 on 45" rest
    • Last set is 5x50 kick on 10" rest
    • CD: 100