• Week 1
    Print Week

    • Day 50

    RUN
    • Time: 50m
    • Run Speed
    • Speed/Efficiency
    • 50
    • 50' run with 8x30" 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.
    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.

    SWIM
    • Time: 45m
    • Distance: 2500.00 yards
    • Swim Endurance
    • Form
    • 45
    • 2500
    • Long easy swim. Add drills to wu.
    • WU: 400 swim
    • MS: 400 pull, 400 w/paddles. 300 swim, 300 pull, 300 w/paddles. 6x50 Fast on 60".
    • CD: 100.

    Day 51

    BIKE
    • Time: 30m
    • Trainer
    • Efficiency
    • 30
    • WU: 15'
    • MS: 3' at 100 RPM. 2' at 110 RPM. 1 'at 120 RPM or highest sustainable RPM.
    • CD: 10'
    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

    Day 52

    RUN
    • Time: 30m
    • Run Base
    • Endurance
    • 30
    • Run 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.
    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: 50m
    • Distance: 2250.00 yards
    • Speed
    • 50
    • 2250
    • WU: 300
    • MS: 3x - 50, 100, 150, 100, 50 - all at Race Pace. (15" rest on all) - then 5x100 (swim 50, kick 50) on 15" rest.
    • CD: 100

    Day 53

    BIKE
    • Time: 1h 00m
    • Spin Class
    • Aerobic Fitness
    • 60
    • Stay with a smooth pedaling stroke and keep your HR aerobic!

    Day 54

    SWIM
    • Time: 40m
    • Distance: 2000.00 yards
    • Easy swim
    • Endurance
    • 40
    • 2000
    • Easy 2k straight swim.

    Day 55

    RUN
    • Time: 1h 05m
    • Run Base
    • Endurance
    • 65
    • Run 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.
    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.

    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

    Period AA
    Sets 2-3
    Reps 15-20
    Speed Slow
    Recovery 1-1.5'
    Time 75

    Day 56

    BIKE
    • Time: 1h 00m
    • Raise Bike LT
    • LT
    • 60
    • WU: 15'
    • MS: 4' hard (at LT), 6' easy (zone 2). Do this 3x.
    • CD: 15'