• Week 1
    Print Week

    • Day 8

    BIKE
    • Time: 40m
    • Big Gear
    • Power
    • 40
    • WU: 10'
    • MS: 8x1 minute sprint, with 2' recovery.
    • CD: 5'
    RUN
    • Time: 35m
    • Run Base
    • Endurance
    • 35
    • Run 35' 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 with high knees. Stretch when done and add in Core 1, 2 or 3.
    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 9

    SWIM
    • Time: 1h 00m
    • Distance: 3000.00 yards
    • Swim Endurance
    • Endurance
    • 60
    • 3,000
    • No warmup - swim 1,000 yds straight keeping each 200 yd increment within 5" of each other.
    • Swim 1,000 yds pull with paddles keeping each 200 yd increment withIN 5" of each other.
    • Swim 1,000 yds straight - same as first 1,000 yd straight. 30" rest between each.

    Day 10

    RUN
    • Time: 40m
    • Run Base
    • Endurance
    • 40
    • Run 40' 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.
    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.

    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      12
      15
    • BACK
      Bent-Arm Pulldown
      2
      12
      15
    • LEGS
      Leg Press
      2
      12
      15
    • BACK
      Seated row
      2
      12
      15
    • LEGS
      Leg Extensions
      2
      12
      15
    • LEGS
      Hamstring curl
      2
      12
      15
    • CORE
      Core #2
      2
      0
      0
    Comments and Definitions

    Period AA
    Sets 1-2
    Reps 12-15
    Speed Slow
    Recovery 1-1.5'
    Time 45

    Day 11

    BIKE
    • Time: 1h 20m
    • Bike Base
    • Endurance
    • 80
    • 80' ride on a flat to gently rolling 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).
    Comments and Definitions

    Sculling - moving your hand back and forth in the water, at your hips, your shoulder or over your head to keep your body balanced in the water while providing some propulsion. More specifically, this means to gently propel yourself through the water by moving your hands close to and just under your hips, using the figure-eight pattern. Basically, just easily push yourself through the water on your back.

    SWIM
    • Time: 45m
    • Distance: 2500.00 yards
    • Swim Endurance - KEY WORKOUT
    • Form
    • 45
    • 2,500
    • WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up.
    • MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
    • CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.

    Day 12

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 13

          RUN
          • Time: 1h 50m
          • Run Base - KEY WORKOUT
          • Endurance
          • 110
          • Run 110' 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, with high knees. Stretch when done and add in Core 1, 2 or 3.
          SWIM
          • Time: 45m
          • Distance: 1700.00 yards
          • Swim Endurance
          • Build
          • 45
          • 1700
          • WU: 200 non-free
          • MS:
          • 400 slow freestyle
          • 300 moderate freestyle
          • 200 fast freestyle
          • 100 very fast freestyle effort pace.
          • *INCLUDE 100 backstroke BETWEEN each freestyle set for recovery.
          • CD: 200 non-free.
          • -This will virtually be a continuous swim getting faster as you get going.

          Day 14

          BIKE
          • Time: 1h 50m
          • IM early base - KEY WORKOUT
          • Strength
          • 110
          • Warm up spin 10 minutes. Start 1 minute out of saddle larger gear Z2 to Z3 efforts, fully recover in Z1 high rpm spin. Repeat until end of ride. Repeat/rest ratio should be 1 to 5 approx. RPMs will be low, as big gear is needed to stand and muscle the large gear.