- Time: 1h 15m
- Distance: 4500.00 yards
- Master's - KEY WORKOUT
- Form
- 75
- 4500
- Work on form. Get extra swimming in after Masters to get to 4.5k.
- SportTime
- Core Training45m
- Time: 1h 40m
- Creation
- Varies
- 100
- Any course, intervals/rest ratio. Hills, flats, small or large ring, group or solo ride, or road, mountain bike, or trainer/rollers. This is your day to simply put in the time, enjoy it, and go by your instinct/feel. Use HRM or don't, this is a creative ride.
- Time: 55m
- Run Base
- Endurance
- 55
- Run 55' 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. Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 00m
- Run Base - KEY WORKOUT
- 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.
- Time: 1h 15m
- Distance: 4000.00 yards
- Master's
- Form
- 75
- 4000
- Work on form. Get extra swimming in after Masters to get to 4k.
- Time: 5h 00m
- Long Bike - KEY WORKOUT
- Endurance
- 300
- 5.0 hour ride on a mixed (hilly/flat) to rolling course. Keep HR in Zone 1-2.
- Time: 30m
- Run Brick
- 30
- Warm up easy 10 minutes. Run 10' on a flat course or treadmill after bike workout. 10 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
- Time: 25m
- Distance: 1200.00 yards
- Easy swim
- Endurance
- 25
- 1200
- Easy 1.2k straight swim.
Day 85
Day 86

SWIM

Sports
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 87

BIKE

RUN
Day 88

RUN

SWIM
Day 89

BIKE
Comments and Definitions
Off Day!

SWIM

RUN
Day 90

BIKE

RUN
Day 91

SWIM
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.