• Week 1
    Print Week

    • Day 71

    BIKE
    • Time: 1h 00m
    • Start out at a very easy gearing, over 20' gradually increase the resistance to a medium level. Maintain medium resistance for 20' spinning smoothly. Then gradually work back to the easy gear you started with over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before. Repeat.

    Day 72

    BIKE
    • Time: 1h 30m
    • WU: Start out at a very easy gearing for 15minutes
    • MS: Over 20' gradually increase the resistance to 75% of Threshold. Spin at 75-85% of Threshold for the next 20'. Then gradually work back to 75% of Threshold or less over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before.
    • CD: 15minutes
    SWIM
    • Time: 1h 15m
    • Distance: 4000.00 yards
    • WU: 400 swim
    • MS: 5x (500 at T-pace minus 3 seconds, 100 drill, 50 sprint, 50 non-free)
    • CD: 100 ez non-free
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      40
      60
    • BACK
      Bent-Arm Pulldown
      3
      40
      60
    • BACK
      Seated row
      3
      40
      60
    • LEGS
      Step Ups
      3
      15
      20
    • LEGS
      2 Leg Squats
      3
      15
      20
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0

    Day 73

    BIKE
    • Time: 1h 10m
    • WU: 10'
    • MS: 5' hard (at LT), 3' easy (zone 2). Do this 6x.
    • CD: 10'
    RUN
    • Time: 45m
    • Run on a flat course or treadmill.
    • WU: 15'
    • MS: 15' @ Zone 2
    • CD: 15'

    Day 74

    RUN
    • Time: 1h 00m
    • Run 60' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 45m
    • Distance: 2000.00 yards
    • Breakthrough:
    • WU as you would before a race (200-500).
    • MS: Then swim a 1000m/yd time trial all out. Record TT time.
    • CD 500
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      40
      60
    • BACK
      Bent-Arm Pulldown
      3
      40
      60
    • BACK
      Seated row
      3
      40
      60
    • LEGS
      Step Ups
      3
      15
      20
    • LEGS
      2 Leg Squats
      3
      15
      20
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0

    Day 75

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 76

          BIKE
          • Time: 3h 00m
          • Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.
          Comments and Definitions

          Kickboard Kick or Kick on Back with hands over head, fingers locked.

          RUN
          • Time: 30m
          • RUN BRICK
          • Run 30' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
          SWIM
          • Time: 1h 30m
          • Distance: 4500.00 yards
          • WU: 300 swim, 100 kick, 150 drill
          • MS: 7x (300 at T-pace minus 3 seconds, 100 drill, 100 fast, 50 non-free)
          • CD: 100 ez

          Day 77

          RUN
          • Time: 1h 40m
          • *Note, these are two separate runs:
          • 1 - Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 for the first 15' which is a warm-up.
          • Next 30' is 15 x (1' hard - 5K pace, 1' easy - marathon pace).
          • Return to Zone 1-2 for last 15'. Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
          • 2 - 40' 2nd run of the day, very easy!
          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. Kickboard Kick or Kick on Back with hands over head, fingers locked. '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: 2300.00 yards
          • WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
          • MS: Swim a moderate effort using the same stroke count in WU set. 12 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
          • CD: 200 easy alternating 50 pull, 50 swim.