• Week 1
    Print Week

    • Day 8

    RUN
    • 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.
    SWIM
    • Time: 1h 00m
    • Distance: 3200.00 yards
    • Speed
    • Strength/Speed
    • 60
    • 3200
    • WU: 600
    • MS:
    • 4x200 on 20" rest.
    • 800 swim, descend at 400. Rest 30"
    • 8x100@ 90% on 10" rest.
    • CD: 200

    Day 9

    BIKE
    • Time: 1h 20m
    • Bike Hill Repeats
    • Strength
    • 80
    • WU: 15'
    • MS: Then 4x5' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
    • CD: 15'
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      20
      25
    • BACK
      Bent-Arm Pulldown
      3
      20
      25
    • LEGS
      Leg Press
      3
      20
      25
    • BACK
      Seated row
      3
      20
      25
    • LEGS
      Leg Extensions
      3
      20
      25
    • LEGS
      Hamstring curl
      3
      20
      25
    • CORE
      Core #3
      2
      0
      0

    Day 10

    SWIM
    • Time: 30m
    • Distance: 2300.00 yards
    • Swim Form
    • Form
    • 30
    • 2300
    • WU: 400 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. 12 x 100 (10") moderate. 4 x 50 kick (20") moderate.
    • CD: 200 easy alternating 50 pull, 50 swim.
    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.

    Day 11

    BIKE
    • Time: 1h 15m
    • Bike Base
    • Endurance
    • 75
    • 75' ride on a flat course. Keep HR in Zone 1-2.
    RUN
    • Time: 40m
    • Run Hill Repeats
    • Strength/Speed
    • 40
    • WU: 15'
    • MS: Then run 8x30" up a steep hill. Do not worry about HR. Just run as hard as you can for 30" - try to go a little farther up the hill each time. Keep HR in Zone 1-2 otherwise.
    • CD: 15'
    • Stretch when done and add in Core 1, 2 or 3.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      20
      25
    • BACK
      Bent-Arm Pulldown
      3
      20
      25
    • LEGS
      Leg Press
      3
      20
      25
    • BACK
      Seated row
      3
      20
      25
    • LEGS
      Leg Extensions
      3
      20
      25
    • LEGS
      Hamstring curl
      3
      20
      25
    • CORE
      Core #3
      2
      0
      0

    Day 12

    SWIM
    • Time: 1h 00m
    • Distance: 3300.00 yards
    • Speed
    • 60
    • 3300
    • WU: 300 & 6x50 on 10" rest.
    • MS: 25x100:
    • - 10 on 2:15
    • - 10 on 2:20
    • - 5 on 2:30
    • CD: 200

    Day 13

    BIKE
    • Time: 2h 30m
    • Bike Base
    • Endurance
    • 150
    • 150' ride on a flat to rolling course. Keep HR in Zone 1-2.

    Day 14

    BIKE
    • Time: 1h 00m
    • Recovery
    • Very Easy
    • 60
    • Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.
    RUN
    • Time: 1h 30m
    • Run Strength
    • Strength
    • 90
    • 60' at Zone 1-2, last 30' at Z3. Stretch when done and add in Core 1, 2 or 3.