• Week 1
    Print Week

    • Day 8

    RUN
    • Time: 45m
    • Easy run warmup for 15-20' - Drills are to be done on a soft surface; even grass or packed dirt for example - Concentrate on exaggerated good form in each of the exercises as opposed to speed. - Drill distance is generally 50-60m - Recovery is an easy jog/walk back, not a run.
    • Sample Workout
    • 1. High knees
    • 2. Butt kicks
    • 3. Skipping
    • 4. Karaoke/grapvines 1-2x each direction for 50-60yards
    • 5. High knee>>happy feet 2-3x 50 yards - go from high knees to very fast cadence and back to high knees
    • 6. Strides These bring it all together. Fast, but smooth running for 80-100m. Keep the distance such that you are running notably fast, but you maintain form and good running sensations throughout.
    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.

    SWIM
    • Time: 1h 15m
    • Distance: 4000.00 yards
    • WU: Swim 300 free easy + 200 drill of choice
    • MS: 8 x 75, build from easy to FAST by last one w/10 sec rest
    • 1000 pull easy then 1 min rest
    • 8 x 75, decrease from FAST to easier by last one w/10 sec rest
    • 500 pull easy, 30 sec rest
    • 300 back/breast/fly-free by 100's moderate
    • CD: 500 choice

    Day 9

    BIKE
    • Time: 1h 00m
    • WU: 10 minutes,
    • MS: Ride 4x8' at Tempo effort (Zone 3) with a 2' Zone 2 recovery.
    • CD: 10

    Day 10

    SWIM
    • Time: 1h 00m
    • Distance: 2500.00 yards
    • WU: 100 breast/100 free/50 fly or free if you don't do fly well then /50 kick.
    • MS: 5 x 200 free at T pace, 30" rest between.
    • 5 x 200 pull w/paddles, 15" rest between.
    • CD: 200 backstroke easy.
    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.

    Strength
    • Time: 40m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • LEGS
      Step Ups
      3
      15
      20
    Comments and Definitions

    Sets: 2-3
    Reps: 15-20
    Speed: Slow
    Recovery: 1-1.5'

    Day 11

    BIKE
    • Time: 1h 00m
    • Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.
    RUN
    • Time: 36m
    • Over 2 miles, gradually work your way up to just under your treadmill LT pace @ .5% grade (where you could maintain 3-4 miles at, but working very hard to do so).
    • -For mile 3, maintain pace corresponding to just under LT @ 1% grade.
    • -Mile 4, 5 x (1/10 @ 4% grade, 1/10 @ flat).
    • -Last 1/2 mile go back to flat grade and gradually slow speed for cool-down.

    Day 12

    BIKE
      Comments and Definitions

      Off Day.

      SWIM
        RUN

          Day 13

          BIKE
          • Time: 3h 00m
          • Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.
          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. Kick (Regular) Kickboard Kick or Kick on Back with hands over head, fingers locked.

          RUN
          • Time: 25m
          • RUN BRICK
          • After bike, run 25' 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: 1h 00m
          • Distance: 3200.00 yards
          • WU: 400 swim, 300 kick, 200 pull, 100 non-free. MS: 4x( 200 steady on 3:30 then 4x50 on 1:00) 1st set of 50's drill, 2nd descend 1-4, 3rd, ez/fast, 4th all fast
          • 200 easy pull
          • 8x25 build, fast
          • CD: 200

          Day 14

          BIKE
          • Time: 1h 15m
          • Easy spin for 75' in small chain ring. Do this after a long run or race if one is scheduled.
          Strength
          • Time: 40m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            2 Leg Squats
            3
            15
            20
          • BACK
            Bent-Arm Pulldown
            3
            15
            20
          • LEGS
            Leg Press
            3
            15
            20
          • BACK
            Seated row
            3
            15
            20
          • LEGS
            Leg Extensions
            3
            15
            20
          • LEGS
            Hamstring curl
            3
            15
            20
          • LEGS
            Step Ups
            3
            15
            20