• Week 1
    Print Week

    • Day 64

    BIKE
    • Time: 1h 30m
    • 1.5 ride on a flat to rolling course. Cadence at 90, smooth pedaling, no grinding! After 30' warm up - spin up to 100 RPMS for 30" every 3 minutes for the next 30'. Ride another 30 at 90 RPMS. The focus is on smooth pedaling - 90 cadence - Z2 HR.

    Day 65

    SWIM
    • Time: 1h 00m
    • Distance: 3200.00 yards
    • WU: 600
    • MS: 4x200 on 20" rest.
    • Second set: 800 swim, descend at 400. Rest 30",
    • Then 8x100@ 90% 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
      0
      0
      0
    • CORE
      Core #2
      0
      0
      0

    Day 66

    BIKE
    • Time: 1h 00m
    • WU: 10'
    • MS: 7x2' at Z4, rest is 2'
    • Then 5x1' at Z5 rest is 1'
    • CD: 10'
    RUN
    • Time: 40m
    • Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).

    Day 67

    SWIM
    • Time: 1h 00m
    • Distance: 3200.00 yards
    • WU: 300 Free
    • MS: 12x25 on 10" rest.
    • 400 easy
    • Then 4x100 on 10".
    • Next Set: 4x100 RI (rest interval): 20"
    • 2x200 RI: 30"
    • 8x50 RI: 20"
    • 400 easy.
    • CD: 200 Easy
    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 68

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 69

          BIKE
          • Time: 2h 00m
          • 2 hour ride on a flat to rolling course. Keep HR in Zone 1-2.
          Comments and Definitions

          T-Pace = swim test time / the number of 100 you swam. If you swam 10:00 for 500 yards, then your T-Pace would equal 10:00/5 for a T-Pace of 2:00 per 100

          SWIM
          • Time: 1h 00m
          • Distance: 2800.00 yards
          • Breakthrough:
          • WU: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec.
          • MS: Then 5x400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one.
          • Then swim a 500 time trial. All out. Your average 100 pace for this is your T-pace time for future workouts.
          • CD: Then swim easy, 100 cool down.

          Day 70

          RUN
          • Time: 1h 05m
          • WU: 20'
          • MS: Then 1x25' at Zone 2 - mid to high Z2
          • CD: Then 20' cool down easy.