• Week 1
    Print Week

    • Day 72

    BIKE
    • Time: 1h 30m
    • WU: Start out at a very easy gearing for 15minutes
    • MS: Over 20' gradually increase the resistance to 75% of Threshold. Spin at 75-85% of Threshold for the next 20'. Then gradually work back to 75% of Threshold or less over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before.
    • CD: 15minutes
    SWIM
    • Time: 1h 15m
    • Distance: 4000.00 yards
    • WU: 400 swim
    • MS: 5x (500 at T-pace minus 3 seconds, 100 drill, 50 sprint, 50 non-free)
    • CD: 100 ez non-free
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      40
      60
    • BACK
      Bent-Arm Pulldown
      3
      40
      60
    • BACK
      Seated row
      3
      40
      60
    • LEGS
      Step Ups
      3
      15
      20
    • LEGS
      2 Leg Squats
      3
      15
      20
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0