• Week 1
    Print Week

    • Day 74

    RUN
    • Time: 1h 00m
    • Run 60' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 45m
    • Distance: 2000.00 yards
    • Breakthrough:
    • WU as you would before a race (200-500).
    • MS: Then swim a 1000m/yd time trial all out. Record TT time.
    • CD 500
    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