• Week 1
    Print Week

    • Day 57

    RUN
    • Time: 30m
    • Run Speed
    • Speed/Efficiency
    • 30
    • WU: 10'
    • MS: 8-12 x 15" pick-ups, (strides) - about as fast as 5k pace - quick NOT all out -with FULL recovery, these are meant to be very fast.
    • CD: 10' Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 45m
    • Distance: 1400.00 yards
    • Easy Swim
    • 45
    • 1400
    • Swim 4 laps (8 lengths), and take a 1 minute break. Do this 6 more times for a total of 1400 yards.

    Day 58

    BIKE
    • Time: 50m
    • Bike Base
    • Endurance
    • 50
    • Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals for the first 10'. RPE should be light - 5/6 out of 10. Then for the next 15' sit back on the saddle, put the bike in a bigger gear or resistance mode and spin at a lower, harder cadence. RPE should be about 7/8. Once you have finished that, go back to spinning easier. RPE should be light - 5/6 out of 10.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      12
      15
    • BACK
      Bent-Arm Pulldown
      2
      12
      15
    • LEGS
      Leg Press
      2
      12
      15
    • BACK
      Seated row
      2
      12
      15
    • LEGS
      Leg Extensions
      2
      12
      15
    • LEGS
      Hamstring curl
      2
      12
      15
    • CORE
      Core #1
      2
      0
      0

    Day 59

    RUN
    • Time: 15m
    • Run Base
    • Endurance
    • 15
    • Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient. RPE should be light - 5/6 out of 10.
    SWIM
    • Time: 30m
    • Distance: 800.00 yards
    • Easy Swim
    • Easy
    • 30
    • 800
    • Kick/Balance Drills Day. Same workout as last week except after 400 yards of warm up and kick/swim drills you will take a 2 minute rest and then see how many lengths in a row you can do, using any stroke you want for the last 100.
    • Refresher from last week: Kick with your hands by your side, and your head down for as far as you can. When you need a breath of air, turn your head to the side, but try NOT to pick up your head.
    • Try to kick one length and then swim the next length. Focus on pressing your chest into the water on the kick phases and carry this feeling over to the swim portion of the workout. Stretch when you are done.

    Day 60

    BIKE
    • Time: 30m
    • Bike Base
    • Endurance
    • 30
    • Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      12
      15
    • BACK
      Bent-Arm Pulldown
      2
      12
      15
    • LEGS
      Leg Press
      2
      12
      15
    • BACK
      Seated row
      2
      12
      15
    • LEGS
      Leg Extensions
      2
      12
      15
    • LEGS
      Hamstring curl
      2
      12
      15
    • CORE
      Core #1
      2
      0
      0

    Day 61

    RUN
    • Time: 40m
    • Run Base
    • Endurance
    • 40
    • Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient. RPE should be light - 5/6 out of 10.
    Comments and Definitions

    SAD - Single Arm Drill - Push off the wall with both arms extended in front of you with your hands touching, one on top of the other. Rotate to your side so that you are lying on your left side with your left arm in front on you. Now, swim down the pool, using only your right arm - once you get to the other end, try the same thing, this time lying on your right side and swimming with your left arm only. Keep a strong kick going and focus on the pull portion of the stroke. CUD - Catch Up Drill - Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke. CFD - Closed Fist Drill - You will be swimming freestyle with your hands closed in a fist. This should get you to have a better 'feel' for the water. Unless noted otherwise, this is usually done by swimming with your hands closed in a fist for 4 strokes, and then open your hands for 4 strokes, alternating until you get to the other end.

    SWIM
    • Time: 18m
    • Distance: 1200.00 yards
    • Continuous Swim
    • Endurance
    • 18
    • 1200
    • WU: 200 yards easy - mixing freestyle and sidestroke.
    • MS:
    • 2 lengths Fist drill
    • 2 lengths free
    • 2 lengths Catch-Up
    • 2 lengths free
    • 2 lengths Single Arm Drill
    • 2 lengths free - rest 1 minutes and do it 2 more times!
    • CD: 100 yards easy

    Day 62

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 63

          BIKE
          • Time: 45m
          • Bike Base
          • Endurance
          • 45
          • Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.