- Time: 45m
- Bike Base
- Endurance
- 45
- Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
- Time: 2h 00m
- Strength
- 800s
- 120 (estimated time, will depend on pace. Half of this time includes active recovery between sets)
- WU: 10'
- MS: You are going to run 12x 800 at a Z3 effort-with the active rest (easy jogging) being the same time as it took you to run the 800. For example if it takes you 3:45 to run the 800, then 3:45 is your recovery time.
- CD: 10'
- Time: 1h 05m
- Distance: 3450.00 yards
- Speed/Endurance
- 65
- 3450
- WU: 400
- Then: 4x75 on 20" rest - odds ones have middle 25 yds as drill (1,3) - the evens have the first/last 25 as drill.
- MS:
- Then 8x200 as follows:
- #1, #5 - 150 cruise, 50 FAST!
- #2, #6 - 100 cruise, 100 FAST!
- #3, #7 - 50 cruise, 150 FAST!
- #4, #8 - 200 FAST! These are on 30" rest.
- Then 200 easy.
- Next: Swim 5x150 on 15" rest. Do these w/paddles.
- CD: 200
- Time: 1h 50m
- Bike ME
- Muscular Endurance
- 110
- WU: 15' warm up - nice smooth spinning.
- MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 3x25 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
- CD: 10'
- Time: 2h 30m
- Run Base
- Endurance
- 150
- Run 2:30 - first 20' easy - get warmed up. Then 25' at Z2, RP - maybe jump on the track for 1.5 miles to see your pace? Then 25' at Z3, just be uncomfortable, then 25' at Z2, maybe jump on track to pace? Then 25' at Z3 again, and 30' to cool down.
- Time: 1h 00m
- Distance: 2900.00 yards
- Swim Endurance
- Endurance
- 60
- 2900
- WU: 300 Free & 3x100 on 20" rest. 200 Technique (drill)
- MS: 3x100 15" rest.
- 200 Kick
- 3x100 10" rest
- 200 Pull
- 3x100 5" rest
- 200 Easy
- Then Sprint 16x25 FAST! 30" rest.
- CD: 200
- Off Day!
- Time: 3h 00m
- Bike Base
- Endurance
- 180
- Ride on a rolling course, just spinning easy, keeping the RPMS over 90 on the flats and 75 on the hills. Keep HR in Zone 2, no higher than the top of Z2.
- Time: 1h 25m
- Distance: 4500.00 yards
- Swim Endurance
- Endurance
- 85
- 4500
- WU: 1000 swim & 4x100 on :20 rest.
- MS: 3x800 on :30 rest.
- After last 800, you are going to pull an easy 300.
- Last set is 8x25 on 1:00 as fast as you can.
- CD: 200
- Time: 45m
- Bike Base
- Endurance
- 45
- Easy spin for in small chain ring. No HRM, but keep the effort very easy.
- Time: 45m
- Run Base
- Endurance
- 45
- 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.
- Time: 30m
- Distance: 1500.00 yards
- Easy swim
- Recovery
- 30
- 1500
- WU: 500
- MS: 500 pull w/paddles.
- 10x50 on 20" rest. Swim easy and focus on form.
Day 50
Day 51
Day 52
Day 53
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.
Day 54
Day 55
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 56
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.