• Week 1
    Print Week

    • Day 64

    SWIM
    • Time: 1h 10m
    • Distance: 3200.00 yards
    • Endurance
    • WU: 200
    • MS:
    • 400 moderate, rest 0:20
    • 600 mod-hard, rest 0:30
    • 800 hard (neg split the 400), rest 0:30
    • 600 mod-hard, rest 0:30
    • 400 moderate, rest 0:20
    • CD: 200 easy
    Strength
    • Time: 45m
    • 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 65

    BIKE
    • Time: 1h 25m
    • Muscular Endurance
    • WU: 15' 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 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.
    • CD: 10'
    RUN
    • Time: 30m
    • Speed/Efficiency
    • 30' run with 8x30" 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.

    Day 66

    SWIM
    • Time: 45m
    • Distance: 2000.00 yards
    • Speed
    • WU: 300. Then 10x50 on 15" rest.
    • MS: 10x100 (25 Z4, 75 Z3 on 20" rest)
    • CD: 200
    Strength
    • Time: 45m
    • 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 67

    BIKE
    • Time: 30m
    • Trainer
    • Efficiency
    • WU: 15'
    • MS: 3' at 100 RPM. 2' at 110 RPM. 1' at 120 RPM or highest sustainable RPM.
    • CD: 10'
    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
    • Time: 1h 15m
    • Endurance
    • Run 75' on a flat course to rolling 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.

    Day 68

    BIKE
      SWIM
        RUN

          Day 69

          BIKE
          • Time: 1h 15m
          • Strength
          • 75' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
          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.

          SWIM
          • Time: 1h 00m
          • Distance: 2900.00 yards
          • Speed
          • WU: 600 (200 free, 200 kick, 200 pull).
          • MS:
          • 12x50 on 20" rest (each one gets faster) Then swim a 600, swimming the 2nd 300 faster then the first 300. Next is 6x50 kick on 15" rest. Then swim 2x300 on 30" rest: #1 is pace, #2 is as fast as you can.
          • CD: 200

          Day 70

          BIKE
          • Time: 1h 30m
          • Bike Base
          • Endurance
          • 90' ride on a flat course. Keep HR in Zone 1-2.
          RUN
          • Time: 25m
          • Run Brick
          • Strength
          • Run 25' 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.