- Time: 1h 00m
- Distance: 3200.00 yards
- Strength/Speed
- WU: 600
- MS:
- 4x200 on 20" rest
- 800 swim, descend at 400. Rest 30"
- 8x100@ 90% on 10" rest
- CD: 200
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS2 Leg Squats31520
- BACKBent-Arm Pulldown31520
- LEGSLeg Press31520
- BACKSeated row31520
- LEGSLeg Extensions31520
- LEGSHamstring curl31520
- CORECore #2200
- Time: 35m
- Big Gear
- Power
- WU: 5'
- MS: 10x30" standing sprints, with 2' recovery.
- CD: 5'
- Time: 20m
- Run Base
- Endurance
- Run 20' 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.
- Time: 40m
- Distance: 2000.00 yards
- Endurance
- Easy 2k straight swim.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 30m
- Trainer
- Efficiency
- WU: 10'
- MS: 4' at 100 RPM. 3' at 110 RPM. 2' at 120 RPM or highest sustainable RPM
- CD: 10'
- Time: 20m
- Run Speed
- Speed/Efficiency
- 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.
- Time: 40m
- Big Gear
- Power
- WU: 10'
- MS: 8x1 minute sprint, with 2' recovery.
- CD: 5'
- Time: 50m
- Distance: 2200.00 yards
- Speed
- WU: 300 w/drills.
- MS:
- 20x50 Z4, on 20" rest
- 10x50 sprint first 25, easy 25 on 15" rest.
- 300 Z3
- CD: 100
- Time: 1h 00m
- Bike Base
- Endurance
- 60' ride on a flat course. Keep HR in Zone 1-2.
- Time: 40m
- Run Base
- Endurance
- 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.
Day 71
![](/img/tot01.png)
SWIM
![](/img/tot05.png)
Strength
Day 72
![](/img/tot02.png)
BIKE
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.
![](/img/tot03.png)
RUN
Day 73
![](/img/tot01.png)
SWIM
![](/img/tot05.png)
Strength
Day 74
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 75
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 76
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
Day 77
![](/img/tot02.png)
BIKE
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.
![](/img/tot03.png)
RUN