• Week 1
    Print Week

    • Day 71

    BIKE
    • Time: 50m
    • Raise Bike LT
    • LT
    • 50
    • WU: 10'
    • MS: 4' hard (at LT), 2' easy (zone 2). Do this 5x.
    • CD: 10'

    Day 72

    RUN
    • Time: 40m
    • Speed
    • Strength
    • 40
    • WU: 10' includes 4x20" strides.
    • MS: Then 20' tempo run at LT or 5k could be substituted.
    • CD: 10'
    • Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    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.

    SWIM
    • Time: 50m
    • Distance: 3000.00 yards
    • Speed
    • 50
    • 3000
    • WU: 200 yds of different strokes.
    • MS: 1,000 time trial.
    • Then 500 pull with paddles.
    • 2x:
    • - 200 yd free w/ 20" rest
    • - 150 yd free w/ 15" rest
    • - 100 w/ 10" rest
    • - 50 w/ 1' rest
    • CD: 300

    Day 73

    BIKE
    • Time: 45m
    • Bike Base
    • Endurance
    • 45
    • Ride on a flat course. Keep HR in Zone 1-2.

    Day 74

    RUN
    • Time: 1h 15m
    • Run Base
    • Endurance
    • 75
    • 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: 40m
    • Distance: 2500.00 yards
    • Pacing
    • LT
    • 40
    • 2500
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 15x100 @T-pace - 5". Your rest is 15".
    • CD: 300 easy.

    Day 75

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 76

          RUN
          • Time: 45m
          • Run Base
          • Endurance
          • 45
          • 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: 1h 20m
          • Distance: 4200.00 yards
          • Swim Endurance
          • IM Training
          • 80
          • 4200
          • WU: 1,000 easy
          • MS:
          • 500 non-free mix.
          • 3 x 500 free with 2 minutes rest between each
          • 1,000 straight free at goal IM pace.
          • CD: 200 non-free cooldown.

          Day 77

          BIKE
          • Time: 2h 00m
          • Bike Base
          • Endurance
          • 120
          • Ride on a flat course. Keep HR in Zone 1-2.