- 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
![](/img/tot01.png)
SWIM
![](/img/tot04.png)
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
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 88
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 89
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 90
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 91
![](/img/tot01.png)
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.