- Time: 1h 15m
- Recovery
- Very Easy
- 75
- Easy spin for 75' in small chain ring.
- Time: 55m
- Run TT - KEY WORKOUT
- Assess Fitness
- 55
- After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on a track or on a measured course. 15 min CD
- 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
- Time: 1h 00m
- Bike Strength
- Strength
- 60
- 60' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 40m
- Run Hill Repeats
- Strength/Speed
- 40
- WU: 15'
- MS: Then run 6x30" up a steep hill, recover on the downhills. Do not worry about HR. Just run as hard as you can for 30" - try to go a little farther up the hill each time. Keep HR in Zone 1-2 otherwise.
- CD: 15'
- Stretch when done
- Time: 45m
- Distance: 2500.00 yards
- Swim Endurance
- Form
- 45
- 2500
- WU: 400 swim (add drills)
- MS:
- 400 pull
- 400 w/paddles
- 300 swim
- 300 pull
- 300 w/paddles
- 6x50 Fast on 60"
- CD: 100
- Time: 1h 50m
- Bike ME - KEY WORKOUT
- Muscular Endurance
- 110
- WU: 15' 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 3x25 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: 10'
- Time: 1h 00m
- Distance: 3100.00 yards
- Swim Endurance - KEY WORKOUT
- Form
- 60
- 3100
- WU: 300 yds of different strokes.
- MS:
- 5x300 Z1 (easy) - except laps 4, 8, 12 are fast. RI: 45".
- 10x 100 on 20" rest. 25 hard, 75 cruise.
- CD: 300
- Time: 2h 30m
- Bike Base
- Endurance
- 150
- 150' ride on a flat to rolling course. Keep HR in Zone 1-2.
- Time: 1h 10m
- Endurance
- 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 64
Day 65
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.
Day 66
Day 67
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.
Day 68
Day 69
Day 70