- 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.
- 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.
- 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
- 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.
- 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.
- 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.
- 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'
- Time: 1h 00m
- Distance: 18.00 miles
- 1 hour at Zone 1 - recovery!
- 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
Day 78
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BIKE
Day 79
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RUN
![](/img/tot01.png)
SWIM
Day 80
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BIKE
Day 81
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RUN
Comments and Definitions
DEFINITIONS Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
![](/img/tot01.png)
SWIM
Day 82
![](/img/tot02.png)
BIKE
Comments and Definitions
Off day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 83
![](/img/tot01.png)
SWIM
Day 84
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN