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. While running, run like a Kenyan - smooth and efficient. RPE should be light - 5/6 out of 10.

SWIM

• Time: 45m
• Distance: 1000.00 yards

• Mixed Swim
• Easy
• 45
• 1000
• WU: 200 yds
• 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: 100 yards easy

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. RPE should be light - 5/6 out of 10.

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. While running, run like a Kenyan - smooth and efficient. RPE should be light - 5/6 out of 10.

SWIM

• Time: 45m
• Distance: 1300.00 yards

• Long Rep Swim
• Endurance
• 45
• 1300
• WU: 200 warm up. 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. RPE should be light - 5/6 out of 10.

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. While running, run like a Kenyan - smooth and efficient. RPE should be light - 5/6 out of 10.

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

RUN

• Time: 30m

• Run Endurance
• Aerobic Endurance
• 30
• Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient. RPE should be light - 5/6 out of 10.