• Week 1
    Print Week

    • Day 50

    Day 51

    BIKE
    • Time: 51m
    • WU: 10'
    • MS: 18x1' seated Big Gear - with 1' recovery.
    • CD: 5'
    RUN
    • Time: 52m
    • WU: 10'
    • MS: 4x5' at LT w/3' recovery.
    • CD: 10'

    Day 52

    SWIM
    • Time: 55m
    • Distance: 2800.00 yards
    • WU: 400 Warm-up
    • MS: 3x200 0:45 rest
    • 8x25 kick :10 rest
    • 4x100 0:25 rest
    • 8x25 kick :10 rest
    • 5x50 :10 rest
    • 100 loosen easy swim
    • 6x75 pull with paddles 0:20 rest
    • CD: 200 warm-down
    Comments and Definitions

    Kick (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.

    Day 53

    BIKE
    • Time: 50m
    • WU: 10'
    • MS: 4' hard (at LT), 2' easy (zone 2). Do this 5x.
    • CD: 10'
    RUN
    • Time: 45m
    • WU: 15'
    • MS: 15' of running with a fast pick up for 30" every 3:00 - so 30" cruise pace, recover for 2:30, do another pick up.
    • CD: 15' Z1

    Day 54

    SWIM
    • Time: 40m
    • Distance: 2000.00 yards
    • WU: 300. Then 10x50 on 15" rest.
    • MS: 10x (25-RPE8, 75-RPE7 on 20" rest)
    • CD: 200

    Day 55

    BIKE
    • Time: 1h 30m
    • Start in big ring, easiest gear. Spend 30' gradually working your way to hardest gear. Leaving it in big ring, hardest gear, do 10' TT. Go into the small ring, middle gear for 5' spinning smoothly. 4 x (3' stand with maximum resistance, 2' easy spin, 2' stand with medium resistance, 3' medium spin). Cool down with easy 5' spin.

    Day 56

    RUN
    • Time: 1h 55m
    • Run on a flat course or treadmill.
    • WU: 15' Z1
    • MS: Then 3x25' at Z2 (about 20 bpm below LT), with an easy 5' Z1 in between and then
    • CD: 10' Z1.