• Week 1
    Print Week

    • Day 64

    Day 65

    BIKE
    • Time: 1h 15m
    • WU: 10'
    • MS: 30x1' seated Big Gear - with 1' recovery.
    • CD: 5'
    RUN
    • Time: 1h 08m
    • WU: 10'
    • MS: 6x5' at LT w/3' recovery.
    • CD: 10'

    Day 66

    SWIM
    • Time: 1h 00m
    • Distance: 2950.00 yards
    • WU: 400 warm-up
    • MS: 400 (first 150 long smooth, 250 pick it up...note the 200 splits, not broken – straight 400) :45 RI
    • 2x50 backstroke :30 RI - just to loosen
    • 2x200 (first 100 long moderate, second attempt to even split) :20 RI
    • 2x50 backstroke :30 RI - just to loosen
    • 4x100 :25 RI 150 loosen
    • 6x125 pull :20 RI
    • 8x25 ez/FAST :40
    • CD: 200 warm 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.

    Day 67

    BIKE
    • Time: 1h 16m
    • WU: 10'
    • MS: 6' hard (at LT), 2' easy (zone 2). Do this 7x.
    • CD: 10'
    RUN
    • Time: 45m
    • WU: 15'
    • MS: 15' of running with a fast pick up for 30" every 3:00 - so 30" cruise pace, recover for 2:30, do another pick up.
    • CD: 15' Z1

    Day 68

    SWIM
    • Time: 45m
    • Distance: 2250.00 yards
    • WU: 500
    • MS: 5x100 on 10" rest.
    • 10x50 on 30" rest.
    • 16x25 on 45" rest. These are all done at an all out effort.
    • Last set is 5x50 kick on 10" rest.
    • CD: 100
    Comments and Definitions

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

    Day 69

    BIKE
    • Time: 1h 35m
    • Start in big ring, easiest gear. Spend 5' in each gear gradually working your way to hardest gear (total 50'). 5 x (5' ride aerobically in middle gear, 2' stand in big ring, hardest gear). Gradually work your back to your easiest gear by 1' for cool-down.

    Day 70

    RUN
    • Time: 1h 15m
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 3x15' of running at 20 beats below LT from run test. Recovery is 5' in Zone 1. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3. This run should be between 75-90' long depending on fitness level.