- Time: 30m
- WU: 10'
- MS: 4' at 100 RPM. 3' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM.
- CD: 10'
- Time: 1h 10m
- Distance: 3150.00 yards
- WU: 400
- MS: 6x50 builds (each one gets faster) on 30" rest.
- Then 4x(4x100)
- - #1 RI = 20".
- - #2 RI = 15".
- - #3 RI = 10".
- - #4 RI = 5".
- Swim 200 ez.
- Then swim 6x75 20" rest. On the odds (1,3,5) the last 25 is a sprint. On the evens, the last 50 is sprint.
- CD: 200
- Time: 35m
- WU: 10'
- MS: 4x2' sprint, with 2' recovery.
- CD: 5'
- Stretch when done and add in Core 1, 2 or 3.
- Time: 50m
- Time: 35m
- WU: 5'
- MS: 10x30" standing sprints, with 2' recovery.
- CD: 5'
- Time: 1h 00m
- Distance: 2500.00 yards
- WU: 300 swim/100 drill
- MS: 5x (300 swim at T-pace, 100 drill, so 400 total)
- CD: 100 easy
- Time: 1h 00m
- Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 - keep it easy to low medium effort except for middle section where you do 3 x (3' slightly over LT/5K pace, 3' very easy).
- Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently. This run can be from 60-90' long depending on fitness level.
- Time: 1h 00m
- Distance: 2900.00 yards
- WU: 600 (200 free, 200 kick, 200 pull).
- MS: 12x50 on 20" rest (each one gets faster) Then swim a 600, swimming the 2nd 300 faster then the first 300.
- Next is 6x50 kick on 15" rest.
- Then swim 2x300 on 30" rest. #1 is pace, #2 is as fast as you can.
- CD: 200
- Time: 1h 05m
- Distance: 3200.00 yards
- WU: 300 & then 3x100 choice (free or non free).
- MS: 4x200 pull with 30" rest
- 8x100 with 15" rest
- 200 kick.
- 6x100 on 10" rest
- CD: 200
- Time: 50m
- Time: 1h 00m
- 1-3 hour ride on a flat course. Keep HR in Zone 1-2.
- Time: 30m
- OPTIONAL RUN:
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3. This run can be 30'-90' long depending on fitness level.
- Time: 45m
- Distance: 2200.00 yards
- OPTIONAL SWIM:
- WU: 400 swim then 6x50 on 15" rest.
- MS: 12x100 @T-pace - 5". Your rest is 15".
- CD: 300 easy.
- Time: 20m
Day 8
Day 9
Day 10
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100
Day 11
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. 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. 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.
Day 12
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. Pull - 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.
Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 13
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100 Kenyan 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.
Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 14