- Time: 50m
- Bike ME
- Muscular Endurance
- 50
- WU: 15'
- MS: 5x3' w/ 1' RI
- #1 End at middle Zn 3
- #2 End at upper Zn 3
- #3 End at lower Zn 4
- #4 End at upper Zn 4
- #5 Build to Zn 5a in first 45s and hold
- CD: 15'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS2 Leg Squats31520
- BACKOne Arm Row31520
- LEGSLeg Press31520
- BACKSeated row31520
- LEGSLeg Extensions31520
- LEGSHamstring curl31520
- CORECore #2200
- 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: 45m
- Distance: 1800.00 yards
- Pacing
- Speed
- 45
- 1800
- WU: 400
- MS: 12 * 50 on 1:30 ez/FAST (50: 25 easy, 25 FAST)
- 300 pull
- 12 * 25 1:00
- CD: 200
- Time: 1h 00m
- Bike Base
- Endurance
- 60
- Ride on a flat course. Keep HR in Zone 1-2.
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACKOne Arm Row31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 1h 00m
- Run Base
- Strength
- 60
- Run 60' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.
- 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.
- Time: 2h 00m
- Bike Base
- Endurance
- 120
- Ride on a flat course. Keep HR in Zone 1-2.
- 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 drill.
- - 2nd 25 is kick (no board)
- - 3rd 25 is swim.
- - 4th 25 is sprint.
- CD: 200
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep HR in Zone 1-2.
- Time: 1h 10m
- Run Base
- Endurance
- 70
- 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
Day 9
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.
Day 10
Day 11
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.
Day 12
Off Day!
Day 13
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 14
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.