• Week 1
    Print Week

    • Day 78

    Day 79

    BIKE
    • Time: 1h 15m
    • WU: 10'
    • MS: 30x1' seated Big Gear - with 1' recovery.
    • CD: 5'
    RUN
    • Time: 56m
    • WU: 10'
    • MS: 6x5' at LT w/1' recovery.
    • CD: 10'

    Day 80

    SWIM
    • Time: 50m
    • Distance: 3200.00 yards
    • WU: 400 warm-up
    • MS: 8x25 ez/hard
    • 8x100 on 1:00 rest
    • Go thru the following set twice:
    • 1.) 75ez – 25 fast
    • 2.) 50ez – 50 fast
    • 3.) 25ez – 75 fast
    • 4.) 100 fast
    • 200 loosen (easy swim)
    • 6x100 pull on 1" rest
    • CD: 200 warm down
    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.

    Day 81

    BIKE
    • Time: 58m
    • WU: 10'
    • MS: 7x2' at Z4, rest is 2'
    • Then 5x1' at Z5 rest is 1'
    • CD: 10'
    RUN
    • Time: 45m
    • WU: 15'
    • MS: 15' of running with a fast pick up for 30" every 3:00 - so 30" cruise pace, recover for 2:30, do another pick up.
    • CD: 15' Z1

    Day 82

    SWIM
    • Time: 1h 10m
    • Distance: 3400.00 yards
    • WU: 300
    • MS: 8x50 RPE 7 on 20" rest.
    • Then 2x (3x50 RPE 5/6, 3x200 RPE 8 on 30" rest)
    • 100 ez
    • 8x50 kick
    • 2x300 pull on 4:30
    • CD: 100
    Comments and Definitions

    Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked. '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.

    Day 83

    BIKE
    • Time: 1h 00m
    • Breakthrough: Tempo intervals. On road or trainer. 15 minute warmup. Do 5 x 6 minutes in the 3 zone (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm. Aero position. 5' cooldown.
    SWIM
    • Time: 50m
    • Distance: 2500.00 yards
    • OPTIONAL SWIM:
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 15x100 @T-pace + 3". Your rest is 15".
    • CD: 300 easy.

    Day 84

    RUN
    • Time: 1h 30m
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 3x20' of running at 20 beats below LT from run test. Recovery is 5' in Zone 1. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3. This run should be between 75-90' long depending on fitness level.
    SWIM
      • Kenyan and '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.