• Week 1
    Print Week

    • Day 50

    SWIM
    • Time: 30m
    • Distance: 1800.00 yards
    • Form
    • WU: 300 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. 8 x 100 (10") moderate. 4 x 50 kick (20") moderate.
    • CD: 200 easy alternating 50 pull, 50 swim.
    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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0
    Comments and Definitions

    Speed Slow
    Recovery 1-1.5'

    Day 51

    BIKE
    • Time: 55m
    • Big Gear
    • Power
    • WU: 15
    • MS: 12x1' seated Big Gear - with 1' recovery.
    • CD: 15'
    RUN
    • Time: 25m
    • Speed/Efficiency
    • 25' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

    Day 52

    SWIM
    • Time: 45m
    • Distance: 1800.00 yards
    • Speed
    • WU: 400
    • MS:
    • 12 * 50 on 1:30 ez/FAST
    • 300 pull
    • 12 * 25 1:00
    • CD: 200 loosen
    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.

    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0
    Comments and Definitions

    Speed Slow
    Recovery 1-1.5'

    Day 53

    BIKE
    • Time: 45m
    • Trainer
    • Efficiency
    • WU: 10'
    • MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time.
    • 90" right leg, then 90" left leg.
    • 45" right, 45" left, vice versa 2x.
    • 30" left, 30" right - increase cadence each 5" to maximum.
    • 20" right, 20" left for 2'
    • 15" right, 15" left for 1'
    • 10" right, 10" left, for 40"
    • 5"right, 5" left for 20"
    • 3-4 x 1' at max cadence, RI 1'
    • 3-4 x 15" at max cadence to spinout, RI 45"
    • CD: 10'
    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.

    RUN
    • Time: 1h 20m
    • Run Base
    • Endurance
    • Run 80' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

    Day 54

    BIKE
      SWIM
        RUN

          Day 55

          BIKE
          • Time: 2h 00m
          • Bike Base
          • Endurance
          • 120' ride on a flat to rolling course. Keep HR in Zone 1-2.
          Comments and Definitions

          Sculling - moving your hand back and forth in the water, at your hips, your shoulder or over your head to keep your body balanced in the water while providing some propulsion. More specifically, this means to gently propel yourself through the water by moving your hands close to and just under your hips, using the figure-eight pattern. Basically, just easily push yourself through the water on your back.

          SWIM
          • Time: 45m
          • Distance: 2000.00 yards
          • Swim Endurance
          • Form
          • WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up.
          • MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
          • CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.

          Day 56

          BIKE
          • Time: 1h 00m
          • Bike Base
          • Endurance
          • 60' ride on a flat course. Keep HR in Zone 1-2.
          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.

          RUN
          • Time: 45m
          • Run Base
          • Endurance
          • Run 45' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.