• Week 1
    Print Week

    • Day 50

    BIKE
    • Time: 1h 00m
    • Start out at a very easy gearing, over 20' gradually increase the resistance to a medium level. Maintain medium resistance for 20' spinning smoothly. Then gradually work back to the easy gear you started with over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before.

    Day 51

    SWIM
    • Time: 1h 15m
    • Distance: 4000.00 yards
    • WU: 400 swim
    • MS: 5x (500 at T-pace minus 3 seconds, 100 drill, 50 sprint, 50 non-free)
    • CD: 100 ez non-free
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      40
      60
    • BACK
      Bent-Arm Pulldown
      3
      40
      60
    • BACK
      Seated row
      3
      40
      60
    • LEGS
      Step Ups
      3
      15
      20
    • LEGS
      2 Leg Squats
      3
      15
      20
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0

    Day 52

    BIKE
    • Time: 1h 10m
    • WU: 10'
    • MS: 5' hard (at LT), 3' easy (zone 2). Do this 6x.
    • CD: 10
    RUN
    • Time: 45m
    • WU: 10'
    • MS: 3x5' at LT w/3' recovery.
    • CD: 10'
    • Stretch when done and add in Core 1, 2 or 3.

    Day 53

    SWIM
    • Time: 45m
    • Distance: 2000.00 yards
    • BT: WU (200-500) as you would before a race. Then swim a 1000m/yd time trial all out. Record TT time.
    • CD - 500
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      40
      60
    • BACK
      Bent-Arm Pulldown
      3
      40
      60
    • BACK
      Seated row
      3
      40
      60
    • LEGS
      Step Ups
      3
      15
      20
    • LEGS
      2 Leg Squats
      3
      15
      20
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0

    Day 54

    BIKE
      Comments and Definitions

      Off Day.

      SWIM
        RUN

          Day 55

          BIKE
          • Time: 4h 00m
          • 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.
          RUN
          • Time: 30m
          • RUN BRICK
          • Run 30' 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.

          Day 56

          RUN
          • Time: 1h 00m
          • Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 for the first 15' which is a warm-up.
          • Next 30' is 15 x (1' hard - 5K pace, 1' easy - marathon pace).
          • Return to Zone 1-2 for last 15'.
          • Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
          Comments and Definitions

          '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. '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. Kickboard Kick or Kick on Back with hands over head, fingers locked.

          SWIM
          • Time: 45m
          • Distance: 2300.00 yards
          • WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
          • MS: Swim a moderate effort using the same stroke count in WU set. 12 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
          • CD: 200 easy alternating 50 pull, 50 swim