• Week 1
    Print Week

    • Day 78

    BIKE
    • Time: 2h 00m
    • Distance: 36.00 miles
    • WU: 20' warm up - nice smooth spinning.
    • MS: Shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 3x25 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
    • CD: 10' cool down.

    Day 79

    RUN
    • Time: 1h 15m
    • Distance: 8.00 miles
    • WU: Run 10' warm up to your favorite 2-3' minute hill.
    • MS: Workout is 10x3' hard - should be at LT at around 2' and hold until you hit 3' then jog down easy for 3' between sets. Its ok to walk a little bit to get your breath back.
    • CD: Cool down is 5' easy.
    SWIM
    • Time: 1h 10m
    • Distance: 3200.00 yards
    • WU: 300 free
    • MS: 12x25 on 10" rest
    • 400 easy
    • 4x100 on 10"
    • Next Set: 4x100 RI (rest interval): 20"
    • 2x200 RI: 30"
    • 8x50 RI: 20"
    • 400 easy.
    • CD: 200 easy

    Day 80

    BIKE
    • Time: 1h 00m
    • Distance: 18.00 miles
    • Start out at a very easy gearing, over 20' gradually increase the resistance to Zone 2 - hold that for 20' - then gradually work back to Zone 1 over the last 20' minutes. Purpose is to loosen legs after long or hard run from day before.

    Day 81

    RUN
    • Time: 1h 00m
    • Distance: 7.00 miles
    • Run 60' on a flat course or treadmill. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    DEFINITIONS Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 1h 00m
    • Distance: 2350.00 yards
    • WU: Build effort on each rep. 100 swim, 50 kick, 100 swim, 50 kick, 100 swim.
    • MS: Each numbered set is done non-stop as a 200.
    • - #1—100 easy, 50 mod, 50 fast (10”)
    • - #2—50 easy, 100 mod, 50 fast (20”)
    • - #3—50 easy, 50 mod, 100 fast (30”)
    • - #4—100 fast, 50 easy, 50 mod (20”)
    • - #5—50 fast, 100 easy, 50 mod (10”)
    • - #6—50 fast, 50 easy, 100 mod. (60”)
    • Repeat #1, 2, 3.
    • CD: 150 easy with drills.

    Day 82

    BIKE
      Comments and Definitions

      Off day!

      SWIM
        RUN

          Day 83

          SWIM
          • Time: 1h 35m
          • Distance: 5000.00 yards
          • WU: 1k warm up as 500 swim, then 500 as 25 swim/100 drill/50 swim
          • MS: 8x (400 at T-Pace, 100 ez)
          • CD: WHIRLPOOL 10'

          Day 84

          BIKE
          • Time: 1h 00m
          • Distance: 18.00 miles
          • 1 hour at Zone 1 - recovery!
          RUN
          • Time: 1h 45m
          • Distance: 8.00 miles
          • After bike:
          • WU 10'
          • MS: Then 2x20' at Zone 2 - mid to high Z2 - 5' easy in between sets.
          • Then 2x10' at Zone 3 - 5' easy in between sets again.
          • Then 5' at Zone 4
          • CD: 10' cool down