• Week 1
    Print Week

    • Day 71

    Day 72

    BIKE
    • Time: 1h 15m
    • WU: 10'
    • MS: 30x1' seated Big Gear - with 1' recovery.
    • CD: 5'
    RUN
    • Time: 50m
    • WU: 10'
    • MS: 5x5' at LT w/1' recovery.
    • CD: 10'

    Day 73

    SWIM
    • Time: 1h 10m
    • Distance: 3500.00 yards
    • WU: 400 Warm-up. 6x25 25ez/25FAST on :45 (this is to get ready for the 100's - part of warmup)
    • MS:
    • 12x100:
    • - 3 on 1:50
    • - 3 on 1:45
    • - 3 on 1:40
    • 2x50 back
    • 200 loosen
    • 10x25 kick :40
    • 4x150 pull w/paddles
    • 8x50 50ez/50FAST! on 1:20
    • CD: 200 loosen
    Comments and Definitions

    Kick (Regular) - 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.

    Day 74

    BIKE
    • Time: 1h 20m
    • WU: 10'
    • MS: 10' hard (at LT), 2' easy (zone 2). Do this 5x.
    • CD: 10'
    RUN
    • Time: 40m
    • Easy run warmup for 15-20' - Drills are to be done on a soft surface; even grass or packed dirt for example - Concentrate on exaggerated good form in each of the exercises as opposed to speed. - Drill distance is generally 50-60m - Recovery is an easy jog/walk back, not a run.
    • Sample Workout
    • 1. High knees
    • 2. Butt kicks
    • 3. Skipping
    • 4. Karaoke/grapvines 1-2x each direction for 50-60yards
    • 5. High knee>>happy feet 2-3x 50 yards - go from high knees to very fast cadence and back to high knees
    • 6. Strides These bring it all together. Fast, but smooth running for 80-100m. Keep the distance such that you are running notably fast, but you maintain form and good running sensations throughout.

    Day 75

    SWIM
    • Time: 45m
    • Distance: 2250.00 yards
    • WU: 300
    • MS: 3x - 50, 100, 150, 100, 50 - all at Race Pace. (15" rest on all)
    • Then 5x100 (swim 50, kick 50) on 15" rest.
    • CD: 100
    Comments and Definitions

    Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

    Day 76

    BIKE
    • Time: 1h 35m
    • -Start in big ring, easiest gear. Spend ~30' gradually working your way up to the hardest you can handle riding 30' in, not worrying about cadence.
    • -Leaving it in big ring, hardest possible gear, do 10 x (30" grind, 30" all out, 30" grind, 30" stand) into 5' grind in big ring, hardest gear you can handle.
    • -10' easy small ring spin.
    • -Do 5 x (30" grind, 30" all out, 30" grind, 30" stand) into 10' grind in big ring, hardest gear you can handle.
    • -Gradually work your back to your easiest gear by 1' for cool-down.
    • *Grind means sitting back on saddle, turning pedals over, not worrying about cadence, which should be around 60 or so.
    Comments and Definitions

    Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

    SWIM
    • Time: 1h 05m
    • Distance: 3250.00 yards
    • WU: 300 swim, 100 kick
    • MS: 5x (300 at T-pace minus 3 seconds, 100 drill, 100 fast, 50 non-free)
    • CD: 100 ez

    Day 77

    RUN
    • Time: 1h 30m
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 2x30' of running at 20 beats below LT from run test. Recovery is 5' in Zone 1. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3. This run should be between 75-90' long depending on fitness level.
    Comments and Definitions

    Kenyan and '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.