- Time: 35m
- Big Gear
- Power
- WU: 5'
- MS:
- 4x30" sprint - with 1' recovery
- 4x1' sprints - standing with 2' recovery
- 4x30" sprint again with 1' recovery.
- CD: 5'
- Time: 30m
- Speed/Efficiency
- 30' run with 6x30" 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.
- Time: 30m
- Distance: 2300.00 yards
- Form
- WU: 400 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. 12 x 100 (10") moderate. 4 x 50 kick (20") moderate.
- CD: 200 easy alternating 50 pull, 50 swim.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 30m
- Trainer
- High RPM Spin
- WU: 10'
- MS: 10' at 105+ RPMS.
- CD: 10'
- Time: 45m
- Endurance
- 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.
- Time: 1h 15m
- Race Day Simulation
- Sprint
- Warm up for 10' before the race, make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and set your bike in the right gear for the start of the race. Take the first few miles out easy, and ease into the ride. Remember to eat/drink during the ride.
- Time: 40m
- Race Day Simulation
- Sprint
- Warm up for 10'-15' before the race and do 3-4 quick pick ups - stay loose and calm. Go over your race day plan in your head. Feel strong and confident. After the race get a 10' cool down.
- Time: 25m
- Distance: 1000.00 yards
- Race Day Simulation
- Sprint
- Warm up for 10' and race a .5k - (warm up for at least 500 yds) - if you can - throw in a few 50s - just to get your HR up and ready to race from the get go! Pick a straight line, get on some fast feet and Good Luck!
- Time: 30m
- Recovery
- Very Easy
- Easy spin for 30' in small chain ring.
Day 57
Day 58
BIKE
RUN
Day 59
SWIM
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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Strength
Comments and Definitions
Speed Slow
Recovery 1-1.5'
Day 60
BIKE
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.
RUN
Day 61
BIKE
SWIM
RUN
Day 62
BIKE
RUN
SWIM
Day 63
BIKE
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.
Speed Slow
Recovery 1-1.5'