• Week 1
    Print Week

    • Day 71

    SWIM
    • 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
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0

    Day 72

    BIKE
    • Time: 35m
    • Big Gear
    • Power
    • WU: 5'
    • MS: 10x30" standing sprints, with 2' recovery.
    • CD: 5'
    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.

    RUN
    • 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.

    Day 73

    SWIM
    • Time: 40m
    • Distance: 2000.00 yards
    • Endurance
    • Easy 2k straight swim.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0

    Day 74

    BIKE
    • 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'
    RUN
    • 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.

    Day 75

    BIKE
      SWIM
        RUN

          Day 76

          BIKE
          • Time: 40m
          • Big Gear
          • Power
          • WU: 10'
          • MS: 8x1 minute sprint, with 2' recovery.
          • CD: 5'
          SWIM
          • 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

          Day 77

          BIKE
          • Time: 1h 00m
          • Bike Base
          • Endurance
          • 60' ride on a flat course. Keep HR in Zone 1-2.
          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.

          RUN
          • 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.