• Week 1
    Print Week

    • Day 57

    RUN
    • Time: 45m
    • Distance: 5.00 miles
    • Run on a flat course or treadmill.
    • WU: 15'
    • MS: 15' @ Zone 2
    • CD: 15'
    Comments and Definitions

    IM - Individual Medley - Fly, back, breast, free.

    SWIM
    • Time: 50m
    • Distance: 2400.00 yards
    • WU: 300 IM by 25s.
    • MS: 3 x 150 free broken down into 50 slow, 50 tempo, 50 sprint.
    • 3 x 150 back (slow, tempo, sprint).
    • 3 x 150 breast (slow, tempo, sprint).
    • 3 x 150 kickboard (slow, med, sprint).
    • - Rest between intervals: 20"
    • - Rest between sets: 30"
    • CD: 300 easy freestyle cooldown.

    Day 58

    BIKE
    • Time: 1h 30m
    • Distance: 30.00 miles
    • WU: 10' 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 4x15 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: 5'

    Day 59

    BIKE
    • Time: 1h 00m
    • Distance: 18.00 miles
    • Breakthrough:
    • WU: 10'
    • MS: Tempo intervals. On road or trainer. Do 5x6 minutes at Tempo effort - Zone 3 (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm. Aero position.
    • CD: 10'
    SWIM
    • Time: 45m
    • Distance: 2000.00 yards
    • WU: 300 then 10x50 on 15" rest.
    • MS: 10x(25 in Z4, 75 in Z3 on 20" rest)
    • CD: 200
    Strength
    • Time: 40m
    • 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 60

    RUN
    • Time: 2h 05m
    • WU: 20'
    • MS: Then 2x25' at Zone 2 - mid to high Z2 - 5' easy in between.
    • Then 2x12 at Zone 3 - 5' easy in between again. Then 5' at Zone 4.
    • CD: 15' cool down easy.

    Day 61

    BIKE
      Comments and Definitions

      Off Day.

      SWIM
        RUN

          Day 62

          BIKE
          • Time: 1h 00m
          • Distance: 20.00 miles
          • WU: 15'
          • MS: 4' hard (at LT), 2' easy (zone 2). Do this 5x.
          • CD: 15'
          RUN
          • Time: 45m
          • Distance: 5.00 miles
          • Run on a flat course or treadmill.
          • WU: 15'
          • MS: 15' @ Zone 2
          • CD: 15'.
          SWIM
          • Time: 1h 00m
          • Distance: 3000.00 yards
          • WU: 300 warm up, swim 8x50 on 20" rest.
          • MS: 100/200/300/400/500/500 all with 10-20” rest. Last 500 should be ~3-5” faster per 100, than goal IM Pace.
          • *For example, if the goal is 1:00 swim at IM - that would be 1:25/per 100/yd pace. So, the goal in the last 500 of this 2k set would be under 6:50 or 1:20-1:23 pace.
          • CD: Get a nice easy 300 cool down.

          Day 63

          BIKE
            Comments and Definitions

            Off Day.

            SWIM
              RUN