- Time: 1h 00m
- Start out at a very easy gearing, over 20' gradually increase the resistance to a medium level. Maintain medium resistance for 20' spinning smoothly. Then gradually work back to the easy gear you started with over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before.
- Time: 1h 00m
- Distance: 2600.00 yards
- MS: 4x200 no warm up on 45" rest.
- Then 500 at race pace. Rest 1'
- Then 6x200 at race pace with 30" rest.
- CD: 100
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- BACK3815
- LEGS3815
- LEGS3815
- CORE100
- CORE100
- Time: 1h 20m
- WU: 10'
- MS: 10' hard (at LT), 2' easy (zone 2). Do this 5x.
- CD: 10'
- Time: 45m
- Run on a flat course or treadmill.
- WU: 15'
- MS: 15' @ Zone 2
- CD: 15'
- Time: 1h 00m
- Distance: 2900.00 yards
- WU: 300
- MS: Then 4x200 pull with 30" rest.
- Then 8x100 with 15" rest.
- 200 kick.
- 6x100 on 10" rest.
- CD: 200
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- BACK3815
- LEGS3815
- LEGS3815
- CORE100
- CORE100
- Time: 3h 30m
- Race simulation - start out easy and at the start of hour 3 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.
- Time: 40m
- RUN BRICK
- Run 40' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
- Time: 30m
- Distance: 1500.00 yards
- WU: 500
- MS: 500 pull, 8x50 fast on 20" rest
- CD: 100
- Time: 1h 30m
- Easy spin later in the day to shake the legs out from the run.
- Time: 1h 00m
- Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 for the first 15' which is a warm-up. Next 30' is 10 x (1' hard - 5K pace, 2' easy - marathon pace). Return to Zone 1-2 for last 15'. Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
Day 85
Day 86
Day 87
Day 88
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.
Sets: 2-3
Reps: 8-15
Speed: Fast
Recovery: 3'-5'
Stretch in between sets as well.
Day 89
Off Day.
Day 90
'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 91
'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.