• Week 1
    Print Week

    • Day 64

    BIKE
    • Time: 1h 00m
    • Start out at a very easy gearing, over 20' gradually increase the resistance to a medium level. Maintain medium resistance for 20' spinning smoothly. Then gradually work back to the easy gear you started with over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before. Repeat.

    Day 65

    SWIM
    • Time: 1h 00m
    • Distance: 2600.00 yards
    • MS: 4x200 no warm up on 45" rest.
    • Then 500 at race pace.
    • Rest 1' then 6x200 at race pace with 30" rest.
    • CD: 100
    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

    Day 66

    BIKE
    • Time: 1h 20m
    • WU: 10'
    • MS: 10' hard (at LT), 2' easy (zone 2). Do this 5x.
    • CD: 10'
    RUN
    • Time: 52m
    • WU: 10'
    • MS: 4x5' at LT w/3' recovery.
    • CD: 10'

    Day 67

    RUN
    • Time: 1h 45m
    • Run 1:45 on a flat course or treadmill. Generally keep HR in Zone 1-2, but throw in a few hills if possible. Think about form and running pretty. Start to work on nutrition - what sits well? Make sure to stay hydrated, drop a bottle and do loops if necessary.
    Comments and Definitions

    Kickboard Kick or Kick on Back with hands over head, fingers locked. '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. '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.

    SWIM
    • Time: 1h 00m
    • Distance: 2900.00 yards
    • WU: 300
    • MS: Then 4x200 pull with 30" rest.
    • Then 8x100 with 15" rest.
    • 200 kick.
    • 6x100 on 10" rest.
    • CD: 200
    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'
    Stretch in between sets as well.

    Day 68

    BIKE
      Comments and Definitions

      Off Day.

      SWIM
        RUN

          Day 69

          BIKE
          • Time: 3h 30m
          • Race simulation - start out easy and at the start of hour 3 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.
          RUN
          • Time: 40m
          • RUN BRICK
          • Run 40' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

          Day 70

          SWIM
          • Time: 45m
          • Distance: 1500.00 yards
          • WU: 500
          • MS: 500 pull, 8x50 fast on 20" rest
          • CD: 100
          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.