• Week 1
    Print Week

    • Day 57

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 58

          BIKE
          • Time: 1h 00m
          • Stay with a smooth pedaling stroke and keep your HR aerobic!
          Comments and Definitions

          Descend - The last set is faster than the first. Example: 800 swim, descend on 400, rest 30" MEANS swim 400, then make the last 400 faster. 30 seconds rest in between. Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

          SWIM
          • Time: 45m
          • Distance: 2400.00 yards
          • WU: 500 swim easy. 8 x 50 done as 25 drill and 25 swim.
          • MS: 7 x 100 (20”) #1 is easy. Descending time for each interval. Rest 1-2 minutes.
          • 3 x 100 (20”) each same pace as #7 of first set.
          • 300 kick steady effort.
          • CD: 200 easy swim.
          Strength
          • Time: 45m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            Leg Press
            3
            8
            15
          • BACK
            Seated row
            3
            8
            15
          • BACK
            Bent-Arm Pulldown
            3
            8
            15
          • LEGS
            Step Ups
            3
            8
            15
          • LEGS
            Hamstring curl
            3
            8
            15
          • CORE
            Core #1
            1
            0
            0
          • CORE
            Core #2
            1
            0
            0
          Comments and Definitions

          Sets: 2-3
          Reps: 8-15
          Speed: Fast
          Recovery: 3'-5'

          Day 59

          RUN
          • Time: 1h 15m
          • WU: 10'
          • MS: Then 14x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
          • CD: 10'
          SWIM
          • Time: 1h 00m
          • Distance: 2500.00 yards
          • WU: 400 swim then 6x50 on 15" rest.
          • MS: 15x100 @T-pace + 3". Your rest is 15".
          • CD: 300 easy.

          Day 60

          BIKE
          • Time: 1h 20m
          • 10' warm up - nice smooth spinning - 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 3x15 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. 10' cool down.
          RUN
          • Time: 45m
          • Breakthrough: Surges.
          • WU: 10'
          • MS: On a 10k course run 2 minutes (recover for 1 minute), 1 minute (recover 30 seconds), 30 seconds (recover 30 seconds) at ~5k pace. Repeat for entire course. Cool down. 10k time?

          Day 61

          SWIM
          • Time: 45m
          • Distance: 2000.00 yards
          • WU: 300.
          • MS: Then 10x50 Z4 on 20" rest.
          • Then 10x50 Z5 on 30" rest.
          • Then 10x50 = sprint 25, easy 25 on 15" rest.
          • CD: 200.

          Day 62

          BIKE
          • Time: 1h 00m
          • 1:00 ride on a flat to rolling course. Keep HR in Zone 1-2.
          RUN
          • Time: 20m
          • Warm up for 10' , After wu, do 4x20" fast with a full recovery between each.

          Day 63

          BIKE
          • Time: 1h 50m
          • First 30' is easy at Zone 2 pace.
          • Then ride 10' at Olympic pace, 5' at Sprint pace, then 10' easy.
          • Then repeat - 10' Olympic pace, 5' sprint pace, 10' easy.
          • Last 30' are easy - 90 rpms, small chain ring. Go right into the brick.
          RUN
          • Time: 30m
          • Run 30' on a flat to rolling hill course. First 5' and last 5' hard (just below LT) - middle 20' easy (Zone 1-2). High turnover, don't overstride.