• Week 1
    Print Week

    • Day 8

    BIKE
    • Time: 50m
    • Bike ME
    • Muscular Endurance
    • 50
    • WU: 15'wu
    • MS: 5x3' w/ 1' RI:
    • #1 End at middle RPE 7
    • #2 End at upper RPE 7
    • #3 End at lower RPE 8
    • #4 End at upper RPE 8
    • #5 Build to RPE 8.5/9 in first 45s and hold
    • CD: 15'
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      One Arm Row
      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
    • CORE
      Core #2
      2
      0
      0

    Day 9

    RUN
    • Time: 20m
    • Run Base
    • Endurance
    • 20
    • Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
    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. 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: 45m
    • Distance: 1800.00 yards
    • Pacing
    • Speed
    • 45
    • 1800
    • WU: 400
    • MS:
    • 12 * 50 on 1:30 ez/FAST
    • 300 pull
    • 12 * 25 1:00
    • CD: 200 loosen

    Day 10

    BIKE
    • Time: 1h 00m
    • Bike Base
    • Endurance
    • 60
    • Ride on a flat course. Keep RPE at 5-6 out of 10.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      One Arm Row
      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
    • CORE
      Core #2
      2
      0
      0

    Day 11

    RUN
    • Time: 1h 00m
    • Run Base
    • Strength
    • 60
    • Run 60' on a hilly course or treadmill. Let the HR get up to high RPE 8 on the uphill and keep RPE at 5-6 out of 10. Stretch when done and add in Core 1, 2 or 3.
    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) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 30m
    • Distance: 1500.00 yards
    • Endurance
    • Form
    • 30
    • 1500
    • WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).
    • MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.
    • CD: 200 easy alternating 50 pull, 50 swim.

    Day 12

    SWIM
      • Off Day!

      Day 13

      BIKE
      • Time: 2h 00m
      • Bike Base
      • Endurance
      • 120
      • Ride on a flat course. Keep RPE at 5-6 out of 10.
      Comments and Definitions

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

      SWIM
      • Time: 1h 05m
      • Distance: 3250.00 yards
      • Form Swim
      • Speed/Endurance
      • 65
      • 3250
      • WU: 400
      • MS:
      • 6x75 on 20" rest - moderate pace.
      • 12x100 on 10" rest.
      • 200 easy.
      • 8x100 on 30" rest. The 100 is swum as follows:
      • - 1st 25 is a drill.
      • - 2nd 25 is kick (no board).
      • - 3rd 25 is swim.
      • - 4th 25 is sprint.
      • CD: 200

      Day 14

      BIKE
      • Time: 30m
      • Bike Base
      • Endurance
      • 30
      • Ride on a flat course. Keep RPE at 5-6 out of 10.
      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.

      RUN
      • Time: 1h 10m
      • Run Base
      • Endurance
      • 70
      • Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.