• Week 1
    Print Week

    • Day 8

    BIKE
    • Time: 30m
    • Bike Base
    • Endurance
    • 30
    • Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      40
      60
    • BACK
      Seated row
      2
      40
      60
    • LEGS
      Leg Press
      2
      40
      60
    • BACK
      Bent-Arm Pulldown
      2
      40
      60
    • LEGS
      Leg Extensions
      2
      40
      60
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0

    Day 9

    RUN
    • Time: 1h 00m
    • Run Pacing
    • The Pyramid II
    • 60
    • WU: 10'
    • MS: 4x400, 2x800, 1x1600, 2x800, 4x400, 1x1600 - 200 recovery on all. Every rep should be the same pace - no concern for speed.
    • CD: 10'
    SWIM
    • Time: 55m
    • Distance: 2225.00 yards
    • Speed
    • 55
    • 2225
    • WU: 500
    • MS:
    • 5x100 on 10" rest
    • 10x50 on 30" rest
    • 15x25 on 45" rest. These are all done at an all out effort.
    • Last set is 5x50 kick on 10" rest.
    • CD: 100

    Day 10

    BIKE
    • Time: 1h 00m
    • Bike Base
    • Endurance
    • 60
    • Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
    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: 45m
    • Run Base
    • Endurance
    • 45
    • 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.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      40
      60
    • BACK
      Seated row
      2
      40
      60
    • LEGS
      Leg Press
      2
      40
      60
    • BACK
      Bent-Arm Pulldown
      2
      40
      60
    • LEGS
      Leg Extensions
      2
      40
      60
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0
    Comments and Definitions

    Period ME
    Sets 1-3
    Reps 40-60
    Speed Mod
    Recovery 1-2
    Time 75min

    Day 11

    RUN
    • Time: 2h 00m
    • Run Base
    • Endurance
    • 120
    • Run on rolling course - start by keeping HR in Zone 1-2 during 30' warm-up and then go to 2x20' at Z3 - with 5' Z2 for recovery. Keep the rest of the run no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    Kenyan and 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. Choice - Any kicking style: free, back, breast or fly.

    SWIM
    • Time: 1h 00m
    • Distance: 3500.00 yards
    • Swim Endurance
    • Endurance
    • 60
    • 3500
    • WU: 300
    • MS:
    • Pulling 4x250 on 30"
    • 10x100 Pace @75% effort w/ 20" rest.
    • Kicking: 200 Choice
    • 8x100 Pace 85% 25" rest.
    • CD: 200

    Day 12

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 13

          BIKE
          • Time: 1h 15m
          • Bike Strength
          • Strength
          • 75
          • 75' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
          SWIM
          • Time: 1h 15m
          • Distance: 4000.00 yards
          • Swim Endurance
          • Endurance
          • 75
          • 4000
          • WU: 300 & 8x50on 10" rest.
          • MS: All are down on a 1' recovery. 1x each:
          • 1000 70% effort
          • 800 75% effort
          • 600 80% effort
          • 400 85% effort
          • 200 85% effort
          • 100 100% effort
          • CD: 200

          Day 14

          BIKE
          • Time: 2h 00m
          • Bike Base
          • Endurance
          • 120
          • Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
          RUN
          • Time: 50m
          • Speed
          • Strength
          • 50
          • WU: 10' includes 4x20" strides.
          • MS: 30' tempo run at LT or 8k could be substituted.
          • CD: 10'
          • Stretch when done and add in Core 1, 2 or 3.