• Week 1
    Print Week

    • Day 50

    BIKE
    • Time: 35m
    • Trainer
    • High RPM Spin
    • 35
    • WU: 10'
    • MS: 15' at a very fast cadence
    • CD: 10'
    Strength
    • Time: 1h 15m
    • 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

    Day 51

    RUN
    • Time: 40m
    • Run Base
    • Endurance
    • 40
    • Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
    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.

    SWIM
    • Time: 40m
    • Distance: 2000.00 meters
    • Pacing
    • LT
    • 40
    • 2000
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 10x100 @T-pace +3". Your rest is 15".
    • CD: 300 easy.

    Day 52

    BIKE
    • Time: 50m
    • Bike Hill Repeats
    • Strength
    • 50
    • WU: 15'
    • MS: Then 10x2' up a hill at 65-70 RPMS. Recover on the downhills. Effort on the uphills can hit RPE of 7/8. Keep Effort at 5-6 RPE out of 10 otherwise.
    • CD: 15'
    Strength
    • Time: 1h 15m
    • 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

    Day 53

    RUN
    • Time: 30m
    • Run Base
    • Endurance
    • 30
    • Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
    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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 30m
    • Distance: 1800.00 meters
    • Form
    • 30
    • 1800
    • 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.

    Day 54

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 55

          BIKE
          • Time: 1h 00m
          • Bike Strength
          • Strength
          • 60
          • 60' ride on a hilly course. Push the uphills and recover on the downhills. Effort on the uphills can hit RPE of 7/8. Keep Effort at 5-6 RPE out of 10 otherwise.
          SWIM
          • Time: 45m
          • Distance: 1100.00 yards
          • Form Swim
          • Easy
          • 45
          • 1100
          • WU: Swim 4 laps (200 yds) warm up.
          • MS: The next set will be 10 x 50 on 30" rest. This means 50 yards sprint, 10x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
          • CD: Then swim 100 yards easy cool down.

          Day 56

          BIKE
          • Time: 30m
          • Bike Base
          • Endurance
          • 30
          • Ride on a flat course. Keep RPE at 5-6 out of 10.
          RUN
          • Time: 40m
          • Speed
          • Strength
          • 40
          • WU: 10' includes 4x20" strides.
          • MS: Then 20' tempo run at RPE of 8/9 or 5k could be substituted.
          • CD: 10' CD. Stretch when done and add in Core 1, 2 or 3.