• Week 1
    Print Week

    • Day 78

    BIKE
      SWIM
        RUN

          Day 79

          RUN
          • Time: 1h 00m
          • Run Base
          • Endurance
          • 60
          • Run 60' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands. Stretch when done and add in Core 1, 2 or 3.
          SWIM
          • Time: 1h 05m
          • Distance: 3000.00 yards
          • Swim Endurance
          • Endurance
          • 65
          • 3000
          • WU: 200 non-free.
          • MS: 600/500/400/300/200/100 freestyle at T-pace with 100 backstroke or kickboard recovery between each freestyle set.
          • CD: 200 non-freestyle or kicking mix.

          Day 80

          BIKE
          • Time: 2h 00m
          • IM early base - KEY WORKOUT
          • Endurance
          • 120
          • Warm up 15 minutes, on rolling-hilly course. Slide back on seat, spin at 75+ rpms in small ring, holding arm rests or drops (not aero bars). Smooth pedal stroke all the way around. On flats/downhills, use larger big ring, in aero position, 70+ rpms.
          RUN
          • Time: 20m
          • Run Brick
          • Strength
          • 20
          • Warm up easy 5 minutes. Run 10' on a flat course or treadmill after bike workout. 5 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

          Day 81

          RUN
          • Time: 50m
          • Run Base
          • Endurance
          • 50
          • Run 50' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands. Stretch when done and add in Core 1, 2 or 3.
          SWIM
          • Time: 1h 15m
          • Distance: 4500.00 yards
          • Swim Endurance - KEY WORKOUT
          • Form
          • 75
          • 4500
          • 9 x 500 free. Full recovery rest, or 2 minutes between, whichever comes first.

          Day 82

          BIKE
          • Time: 1h 30m
          • Bike Base
          • Endurance
          • 90
          • 90' ride on a flat course. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).

          Day 83

          BIKE
          • Time: 45m
          • Bike Base
          • Endurance
          • 45
          • 45' ride on a flat course. Keep HR in Zone 1-2.
          Comments and Definitions

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

          SWIM
          • Time: 1h 30m
          • Distance: 4000.00 yards
          • Pacing
          • Endurance
          • 90
          • 4000
          • WU: 200 and 4 x 50 moderate free w/15 sec. rest between.
          • MS: 30 x 100 steady-cruise Ironman pace, w/15 sec. rest.
          • 300 kick
          • CD: 300 easy
          Sports
          • Sport
            Time
          • Core Training
            45m
          Comments and Definitions

          Stretching/Core
          Stretch - use D3 program
          Core Strength 15' - 2x through of Core 1, 2 or 3
          Flex Band Routine - please see D3 Athletes Page

          Day 84

          RUN
          • Time: 2h 20m
          • Run Base
          • Endurance
          • 140
          • Run 140' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, hands, and high knees. Stay hydrated and eat! Stretch when done and add in Core 1, 2 or 3.