• Week 1
    Print Week

    • Day 50

    BIKE
    • Time: 1h 00m
    • Start out at a very easy gearing, over 20' gradually increase the resistance to 75% of Threshold. Spin at 75-85% of Threshold for the next 20'. Then gradually work back to 75% of Threshold or less over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before.
    SWIM
    • Time: 1h 00m
    • Distance: 2600.00 yards
    • MS: 4x200 no warm up on 45" rest.
    • Then 500 at race pace. Rest 1'
    • Then 6x200 at race pace with 30" rest.
    • CD: 100

    Day 51

    BIKE
    • Time: 2h 00m
    • Easy spin for 2:00 in small chain ring.

    Day 52

    SWIM
    • Time: 45m
    • Distance: 1800.00 yards
    • 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) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

    Strength
    • Time: 40m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      8
      15
    • BACK
      Seated row
      3
      8
      15
    • BACK
      Bent-Arm Pulldown
      3
      8
      15
    • LEGS
      Step Ups
      3
      8
      15
    • LEGS
      Hamstring curl
      3
      8
      15
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0
    Comments and Definitions

    Sets: 2-3
    Reps: 8-15
    Speed: Fast
    Recovery: 3'-5'
    Stretch in between sets as well.

    Day 53

    BIKE
    • Time: 30m
    • Easy spin for 30' in small chain ring.
    • Later in the day - to help the legs recover from the run.
    RUN
    • Time: 1h 50m
    • Breakthrough: Long warm up of 20'. Cruise intervals. On a moderate hill ( about 4-6% grade) run 6 x 5 minutes. Build to heart rate 4-5a zones. Recovery is your descent time. Good form! After last hill, run 10' on a flat stretch at Z3, and then a nice easy 20' cool down.

    Day 54

    BIKE
      Comments and Definitions

      Actively focus on recovery today: 1) stay off of legs all you can 2) watch nutrition closely (healthy carbs, lean protein, and good fats) 3) stretch, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.

      SWIM
        RUN

          Day 55

          BIKE
          • Time: 4h 00m
          • 4 hour ride in the hills if possible. If not in a hilly area, then switch into the big ring and push a lower cadence (65-75) for a time during the ride. Try to get the feeling of riding hilly terrain. Let terrain and strength/endurance dictate pace and effort levels on hills.
          • Practice steady hydration and nutrition throughout, keep stopping to a minimum (bathroom & food refills only).
          • Make this hilly, BUT spin up the hills. Keep HR down, high RPMS, and just work on smooth pedaling.
          SWIM
          • Time: 1h 00m
          • Distance: 3000.00 yards
          • WU: 300 warm up then swim 8x50 on 20" rest.
          • MS: 100/200/300/400/500/500 all with 10-20” rest. Last 500 should be ~3-5” faster per 100, than goal IM Pace.
          • For example, if the goal is 1:00 swim at IM - that would be 1:25/per 100/yd pace. So, the goal in the last 500 of this 2k set would be under 6:50 or 1:20-1:23 pace.
          • CD: Get a nice easy 300 cool down.

          Day 56

          BIKE
          • Time: 1h 30m
          • Easy spin for 90' in small chain ring.
          Comments and Definitions

          Kenyan and '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 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.
          Strength
          • Time: 40m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            Leg Press
            3
            5
            8
          • BACK
            Seated row
            3
            5
            8
          • BACK
            Bent-Arm Pulldown
            3
            5
            8
          • LEGS
            Step Ups
            3
            5
            8
          • LEGS
            Hamstring curl
            3
            5
            8
          • CORE
            Core #1
            0
            0
            0
          • CORE
            Core #2
            0
            0
            0
          Comments and Definitions

          Sets: 3
          Reps: 5-8
          Speed: Moderate
          Recovery: 3'-5'