• Week 1
    Print Week

    • Day 64

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 65

          RUN
          • Time: 30m
          • Run Base
          • Endurance
          • 30
          • Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.
          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
          • Swim Endurance
          • Endurance
          • 60
          • 2900
          • WU: 300 Free & 3x100 on 20" rest. 200 technique (drill)
          • MS:
          • 3x100 15" rest
          • 200 kick
          • 3x100 10" rest
          • 200 Pull
          • 3x100 5" rest
          • 200 easy
          • Then sprint 16x25 FAST! 30" rest.
          • CD: 200

          Day 66

          BIKE
          • Time: 1h 00m
          • Endurance
          • Form
          • 60
          • WU: trainer or road, Z1 10 min.
          • MS: Then large ring muscle it! Use as big a gear as you can, without losing form. HR limit: Z3. If you can hold it (form) the rest of ride without exceeding Z3, hold it. If not, recover to Z1 and then hold big gear and muscle it at maintainable rpms again, until you reach limit of Z3.
          • CD: 10 min. Z1. Don't let knees wander too far from top tube!
          RUN
          • Time: 1h 10m
          • Run Base - KEY WORKOUT
          • Strength
          • 70
          • Run 70' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

          Day 67

          RUN
          • Time: 40m
          • Run Base
          • Endurance
          • 40
          • Run 40' on a flat 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.
          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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

          SWIM
          • Time: 45m
          • Distance: 2000.00 yards
          • Speed
          • Speed
          • 45
          • 2,000
          • WU: 500 mix non-freestyle. 200 kick.
          • MS" 5 x 200 free, build from easy to mass race swim start pace by last 50. Rest 20" between.
          • CD: 300 mix non-free cooldown.

          Day 68

          BIKE
          • Time: 1h 30m
          • Recovery
          • Very Easy
          • 90
          • Easy spin for 90' in small chain ring (or middle ring if you have a triple crankset.) Zone 1 to upper 2 only.

          Day 69

          RUN
          • Time: 50m
          • Run Base
          • Endurance
          • 50
          • Run 50' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands. Stretch when done and add in Core 1, 2 or 3.
          SWIM
          • Time: 1h 10m
          • Distance: 3600.00 yards
          • Swim Endurance - KEY WORKOUT
          • IM Training
          • 70
          • 3600
          • WU: 400 warm up free, each 4th lap is backstroke.
          • MS:
          • 5 x 200 with 30 seconds rest between each.
          • Kick 200/kickboard, 100 kick on back, 200 easy free.
          • Repeat main set
          • CD: 200 as cool down.

          Day 70

          BIKE
          • Time: 5h 00m
          • Long Bike - KEY WORKOUT
          • Endurance
          • 300
          • 5 hour ride on a flat to rolling course. Keep HR in Zone 1-2.
          RUN
          • Time: 30m
          • Run Brick
          • Strength
          • 30
          • Warm up easy 10 minutes. Run 10' on a flat course or treadmill after bike workout. 10 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.