Day 71

RUN

• Time: 20m

• Run Endurance
• Aerobic Endurance
• 20
• Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking.

SWIM

• Time: 45m
• Distance: 1000.00 yards

• Mixed Swim
• 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 4x25 yards fast with 15" rest.
• CD: Swim 100 yards easy cool down.

Day 72

BIKE

• Time: 20m

• Bike Base
• Endurance
• 20
• Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. Keep HR in Zone 1-2.

Strength

• Time: 45m

• Exercise
  Sets
  Min reps
  Max reps
• LEGS
  2 Leg Squats
  2
  12
  15
• BACK
  Bent-Arm Pulldown
  2
  12
  15
• LEGS
  Leg Press
  2
  12
  15
• BACK
  Seated row
  2
  12
  15
• LEGS
  Leg Extensions
  2
  12
  15
• LEGS
  Hamstring curl
  2
  12
  15
• CORE
  Core #1
  2
  0
  0

Day 73

RUN

• Time: 20m

• Run Endurance
• Aerobic Endurance
• 20
• Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking.

SWIM

• Time: 45m
• Distance: 1300.00 yards

• Long Rep Swim
• Endurance
• 45
• 1300
• WU: 200 warm up (wu). 8 x 25 on 15 sec rest.
• MS: 4x200 yd with 1:00 rest.
• CD: 100

Day 74

BIKE

• Time: 20m

• Bike Base
• Endurance
• 20
• Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. Keep HR in Zone 1-2.

Strength

• Time: 45m

• Exercise
  Sets
  Min reps
  Max reps
• LEGS
  2 Leg Squats
  2
  12
  15
• BACK
  Bent-Arm Pulldown
  2
  12
  15
• LEGS
  Leg Press
  2
  12
  15
• BACK
  Seated row
  2
  12
  15
• LEGS
  Leg Extensions
  2
  12
  15
• LEGS
  Hamstring curl
  2
  12
  15
• CORE
  Core #1
  2
  0
  0

Day 75

RUN

• Time: 20m

• Run Endurance
• Aerobic Endurance
• 20
• Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking.

SWIM

• Time: 45m
• Distance: 1400.00 yards

• Pacing
• LT
• 45
• 1400
• WU: 200 swim then 4x50 on 15" rest.
• MS: 9x100 @T-pace - 5". Your rest is 30".
• CD: 100 easy.

Day 76

BIKE

Comments and Definitions

Off Day!

SWIM

RUN

Day 77

BIKE

• Time: 30m

• Bike Base
• Endurance
• 30
• Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. Keep HR in Zone 1-2.