• Week 1
    Print Week

    • Day 50

    BIKE
    • Time: 1h 00m
    • Power
    • Strength
    • 60
    • On trainer if necessary. Ride in 2 gears lower than normal. Keep cadence at 75 and UNDER. Keep good form and work on bottom of stroke.

    Day 51

    RUN
    • Time: 45m
    • Run Base
    • Endurance
    • 45
    • 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.
    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.

    SWIM
    • Time: 1h 00m
    • Distance: 2800.00 yards
    • Swim Endurance
    • Endurance
    • 60
    • 2800
    • WU: 300 swim & then 300 drills.
    • MS:
    • 8x100 @75% effort. Rest is 20".
    • Then 8x100 on your best average of the set above (if you hit 1:40 avg. then that is your goal on this set). Rest is 10".
    • Next set is 400 pull with paddles.
    • CD: 200
    • (*) B.P.A. = Best Possible Average, this will be one benchmark set that you can do once every three weeks. The idea is to record the 8, 100's and average them. Keep the record and you should be slightly faster the next time.

    Day 52

    RUN
    • Time: 55m
    • Run TT
    • Assess Fitness
    • 55
    • After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on a track or on a measured course. 15 min CD.

    Day 53

    BIKE
    • Time: 45m
    • Recovery
    • Very Easy
    • 45
    • Easy spin for 45' in small chain ring.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      20
      25
    • BACK
      Bent-Arm Pulldown
      3
      20
      25
    • LEGS
      Leg Press
      3
      20
      25
    • BACK
      Seated row
      3
      20
      25
    • LEGS
      Leg Extensions
      3
      20
      25
    • LEGS
      Hamstring curl
      3
      20
      25
    • CORE
      Core #3
      2
      0
      0

    Day 54

    BIKE
    • Time: 1h 00m
    • Bike Base
    • Endurance
    • 60
    • 60' ride on a flat course. Keep HR in Zone 1-2.
    SWIM
    • Time: 45m
    • Distance: 1600.00 yards
    • Speed
    • 45
    • 1600
    • WU: 300 & 6x50 on 10" rest.
    • MS: 8x100 on 20" rest.
    • CD: 200

    Day 55

    BIKE
    • Time: 4h 30m
    • Bike Base
    • Endurance
    • 270
    • 4.5 hour ride on a flat to rolling course. Keep HR in Zone 1-2.

    Day 56

    RUN
    • Time: 1h 20m
    • Run Base
    • Strength
    • 80
    • Run 80' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.