Day 64

RUN

• Time: 20m

• Run Speed
• Speed/Efficiency
• 20
• 20' run with 6x30" 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.

SWIM

• Time: 45m
• Distance: 1600.00 yards

• Easy Swim
• 45
• 1600
• Swim 4 laps (8 lengths), and take a 1 minute break. Do this 7 more times for a total of 1600 yards.

Day 65

BIKE

• Time: 55m

• Bike Base
• Endurance
• 55
• Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals for the first 10'. RPE should be light - 5/6 out of 10. Then for the next 20' sit back on the saddle, put the bike in a bigger gear or resistance mode and spin at a lower, harder cadence. RPE should be about 7/8. Once you have finished that, go back to spinning easier. RPE should be light - 5/6 out of 10.

Strength

• Time: 45m

• Exercise
  Sets
  Min reps
  Max reps
• LEGS
  2 Leg Squats
  2
  12
  15
• BACK
  Bent-Arm Pulldown
  2
  12
  15
• LEGS
  Leg Press
  2
  12
  15
• BACK
  Seated row
  2
  12
  15
• LEGS
  Leg Extensions
  2
  12
  15
• LEGS
  Hamstring curl
  2
  12
  15
• CORE
  Core #1
  2
  0
  0

Day 66

RUN

• Time: 15m

• Run Base
• Endurance
• 15
• Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient. RPE should be light - 5/6 out of 10.

SWIM

• Time: 45m
• Distance: 1000.00 yards

• Swim TT
• Assess Fitness
• 45
• 1000
• WU: 200 warm up (wu). 4 x 50 on 15 sec rest.
• MS: 500 yd TT (time trial) for time. Take your time and divide by 5 - this is your T-Pace.
• CD: 100

Day 67

BIKE

• Time: 30m

• Bike Base
• Endurance
• 30
• Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.

Strength

• Time: 45m

• Exercise
  Sets
  Min reps
  Max reps
• LEGS
  2 Leg Squats
  2
  12
  15
• BACK
  Bent-Arm Pulldown
  2
  12
  15
• LEGS
  Leg Press
  2
  12
  15
• BACK
  Seated row
  2
  12
  15
• LEGS
  Leg Extensions
  2
  12
  15
• LEGS
  Hamstring curl
  2
  12
  15
• CORE
  Core #1
  2
  0
  0

Day 68

RUN

• Time: 15m

• Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient. RPE should be light - 5/6 out of 10.

SWIM

• Time: 45m
• Distance: 1000.00 yards

• Pacing
• LT
• 45
• 1000
• WU: 200 swim then 4x50 on 15" rest
• MS: 5x100 @T-pace - 5". Your rest is 30"
• CD: 100 easy

Day 69

BIKE

Comments and Definitions

Off Day!

SWIM

RUN

Day 70

BIKE

• Time: 30m

• Double brick!
• Endurance
• 30
• Ride 15' - easy - just get the legs going - focus is on nice smooth pedaling.
• After 15' hop off the bike and hit the 1st run. After the run, you hop back on your bike and spin for another 15' - (5' easy/5' hard/ 5' easy) again - and go right into the 2nd run!

RUN

• Time: 20m

• Run Brick
• Strength
• 20
• First run is 10' every easy - focus on running easy.
• Hop back on the bike after your first run, and then on your second run - you are going to run 4' easy, 3' hard, 3' easy. Make sure you walk to cool down!