• Week 1
    Print Week

    • Day 64

    BIKE
    • Time: 1h 50m
    • WU: 10' 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 4x18 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: 5' cool down.
    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.

    SWIM
    • Time: 45m
    • Distance: 1700.00 yards
    • WU: 500
    • MS: 500 pull
    • 10x50 fast on 60"
    • CD: 200 easy

    Day 65

    RUN
    • Time: 50m
    • TREADMILL: Start well below LT and gradually build speed over 1 mile to slightly under LT (grade 1%).
    • Next mile stay at same pace and grade.
    • Next 2 miles, maintain speed:
    • -2/10 mile @ 5%
    • -2/10 mile @ flat
    • -2/10 mile @ 4%
    • -2/10 mile @ flat, etc... on down to 2/10 mile @ 1% & 2/10 mile @ flat.
    • Next mile, decrease speed by .5 mph and alternate between 3% and flat by 1/10 mile.
    • Last mile gradually decrease speed on flat.
    • Concentrate on turnover - when it gets tough due to increased grade, use faster turnover, not longer strides.

    Day 66

    SWIM
    • Time: 1h 00m
    • Distance: 2550.00 yards
    • WU: 100 swim easy. 50 kick easy. 100 swim moderate. 50 kick moderate. 100 swim building speed throughout. 50 kick building speed throughout.
    • MS: 400 constant pace, moderate effort. Rest 1 minute.
    • 4x100 (20") Start easy. Make each 100 faster. Rest 1 minute after last one.
    • 300 constant, moderate pace. Rest 1 minute.
    • 3x100 (20") Start easy. Make each 100 faster.
    • 200 constant, moderate pace. Rest 1 minute.
    • 2x100 (20") Start easy. Make each 100 faster.
    • CD: 300 easy swim.
    Comments and Definitions

    Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

    Strength
    • Time: 40m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      5
      8
    • BACK
      Seated row
      3
      5
      8
    • BACK
      Bent-Arm Pulldown
      3
      5
      8
    • LEGS
      Step Ups
      3
      5
      8
    • LEGS
      Hamstring curl
      3
      5
      8
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0
    Comments and Definitions

    Sets: 3
    Reps: 5-8
    Speed: Moderate
    Recovery: 3'-5'

    Day 67

    RUN
    • Time: 2h 20m
    • WUL 20'
    • MS: Then 2x30' at Zone 2 - mid to high Zone 2 with 5' Zone 1 in between.
    • Then 2x12 at Zone 3 with 5' Zone 1 in between again.
    • Then 10' at Zone 4
    • CD: 6' cool down.

    Day 68

    BIKE
      Comments and Definitions

      Off Day.

      SWIM
        RUN

          Day 69

          BIKE
          • Time: 4h 45m
          • 4:45 ride in the aerobars, 85-90 cadence. Start out with Zone 1 for an hour, then move into Zone 2 and hold that for the duration of the ride. Try to avoid Zone 3 and keep the cadence up.
          RUN
          • Time: 1h 10m
          • After bike ride - Run 10' warm up to your favorite 2-3' minute hill. Workout is 8x3' hard - should be at LT at around 2' and hold until you hit 3' then jog down easy. Its ok to walk a little bit to get your breath back. Cool down is 10' easy.

          Day 70

          BIKE
          • Time: 2h 20m
          • Breakthrough: Warm up 20-30 minutes. Then ride 2 hours steady at Zone 2 and 3. Observe heart rate at this effort if. What was your average HR for the steady state portion?
          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.

          SWIM
          • Time: 1h 00m
          • Distance: 3200.00 yards
          • WU: 1000
          • MS: 1000 pull
          • 20x50 fast on 20" rest
          • CD: 200 easy
          Strength
          • Time: 40m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            Leg Press
            3
            5
            8
          • BACK
            Seated row
            3
            5
            8
          • BACK
            Bent-Arm Pulldown
            3
            5
            8
          • LEGS
            Step Ups
            3
            5
            8
          • LEGS
            Hamstring curl
            3
            5
            8
          • CORE
            Core #1
            1
            0
            0
          • CORE
            Core #2
            1
            0
            0
          Comments and Definitions

          Sets: 3
          Reps: 5-8
          Speed: Moderate
          Recovery: 3'-5'