- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep HR in Zone 1-2.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS2 Leg Squats21215
- BACKBent-Arm Pulldown21215
- LEGSLeg Press21215
- BACKSeated row21215
- LEGSLeg Extensions21215
- LEGSHamstring curl21215
- CORECore #1200
- Time: 20m
- Run Base
- Endurance
- 20
- Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 35m
- Distance: 800.00 yards
- Pacing
- Easy
- 35
- 800
- Swim 4 laps (8 lengths), and take a 1 minute break. Do this 3 more times for a total of 800 yards.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep HR in Zone 1-2.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 25m
- Run Base
- Endurance
- 25
- Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 1200.00 yards
- Easy
- 45
- 1200
- Swim 4 laps (8 lengths), and take a 1 minute break. Do this 5 more times for a total of 1200 yards.
- Time: 45m
- Bike Base
- Endurance
- 45
- Ride on a flat course. Keep HR in Zone 1-2.
- Time: 45m
- Distance: 1400.00 yards
- Form Swim
- Easy
- 45
- 1400
- Swim 4 laps (8 lengths), and take a 1 minute break. Do this 6 more times for a total of 1400 yards.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep HR in Zone 1-2.
- Time: 35m
- Run Base
- Endurance
- 35
- Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
Day 8
![](/img/tot02.png)
BIKE
![](/img/tot05.png)
Strength
Day 9
![](/img/tot03.png)
RUN
Comments and Definitions
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.
![](/img/tot01.png)
SWIM
Day 10
![](/img/tot02.png)
BIKE
![](/img/tot05.png)
Strength
Day 11
![](/img/tot03.png)
RUN
Comments and Definitions
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.
![](/img/tot01.png)
SWIM
Day 12
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 13
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
Day 14
![](/img/tot02.png)
BIKE
Comments and Definitions
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.
![](/img/tot03.png)
RUN