- Time: 50m
- Run Hill Repeats
- Strength
- 50
- WU: 15'
- MS: Then run 1x10' up a hill. HR on the uphills can hit low Z4, recover on the downhills. Keep HR in Zone 1-2 otherwise.
- CD: 15'
- Stretch when done.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 45m
- Run Base
- Endurance
- 45
- Run 45' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done
- Time: 30m
- Distance: 1500.00 yards
- Swim Form
- Form
- 30
- 1500
- WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).
- MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.
- CD: 200 easy alternating 50 pull, 50 swim
- Time: 1h 15m
- Recovery
- Very Easy
- 75
- Easy spin for 75' in small chain ring.
- Time: 1h 30m
- Run Base - KEY WORKOUT
- Endurance
- 90
- Run 90' 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.
- Time: 2h 20m
- Bike Base - KEY WORKOUT
- Endurance
- 140
- 140' ride on a flat to rolling course. Keep HR in Zone 1-2.
Day 71
Day 72
Day 73
Day 74
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. 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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 75
Day 76
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.
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.