• Week 1
    Print Week

    • Day 71

    BIKE
    • Time: 30m
    • Trainer
    • Efficiency
    • 30
    • WU: 10'
    • MS: 4' at 100 RPM. 3' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM
    • CD: 10'

    Day 72

    RUN
    • Time: 20m
    • Run Base
    • Endurance
    • 20
    • Run 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.
    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.

    SWIM
    • Time: 35m
    • Distance: 800.00 yards
    • Pacing
    • Easy
    • 35
    • 800
    • Swim 16 laps (32 lengths) of the pool. Take a break if necessary.

    Day 73

    BIKE
    • Time: 45m
    • Bike Hill Repeats
    • Strength
    • 45
    • WU: 15'
    • MS: Then 4x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
    • CD: 15'

    Day 74

    RUN
    • Time: 20m
    • Run Base
    • Endurance
    • 20
    • Run 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.
    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.

    SWIM
    • Time: 45m
    • Distance: 1000.00 yards
    • Easy
    • 45
    • 1000
    • WU: Swim 4 laps (200 yds) warm up.
    • MS: The next set will be 8 x 50 on 30" rest. This means 50 yards sprint, 8x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
    • CD: Then swim 100 yards easy cool down.

    Day 75

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 76

          RUN
          • Time: 20m
          • Run Base
          • Endurance
          • 20
          • Run 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.
          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.

          SWIM
          • Time: 45m
          • Distance: 1100.00 yards
          • Form Swim
          • Easy
          • 45
          • 1100
          • WU: Swim 4 laps (200 yds) warm up.
          • MS: The next set will be 10 x 50 on 30" rest. This means 50 yards sprint, 10x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
          • CD: Then swim 100 yards easy cool down.

          Day 77

          BIKE
          • Time: 30m
          • Bike Base
          • Endurance
          • 30
          • Ride on a flat course. Keep HR in Zone 1-2.