• Week 1
    Print Week

    • Day 85

    RUN
    • Time: 15m
    • Run Speed
    • Speed/Efficiency
    • 15
    • 15' run with 4x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point.
    • Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 45m
    • Distance: 1350.00 yards
    • Speed
    • 45
    • 1350
    • WU: 300 w/drills.
    • MS: 10x50 hard, on 20" rest. Then 5x50 sprint first 25, easy 25 on 30" rest. Then 200 moderate-hard.
    • CD: 100.

    Day 86

    BIKE
    • Time: 40m
    • Raise Bike LT
    • LT
    • 40
    • WU: 10'
    • MS: 4' hard (at LT), 4' easy (zone 2). Do this 3x.
    • CD: 5'

    Day 87

    RUN
    • Time: 15m
    • Run Base
    • Endurance
    • 15
    • Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient.
    Comments and Definitions

    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. '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.

    SWIM
    • Time: 45m
    • Distance: 1400.00 yards
    • Endurance
    • 45
    • 1400
    • WU: 200 Warmup
    • MS: 200 on 1:30 rest
    • 2 * 100 on :45 rest
    • 4 * 50 on :30 rest
    • 100 easy
    • 4*100 pull w/ paddles on :30 rest
    • CD: 100

    Day 88

    BIKE
    • Time: 20m
    • Bike Base
    • Endurance
    • 20
    • Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. Keep HR in Zone 1-2.

    Day 89

    RUN
    • Time: 1h 05m
    • Run Hill Repeats
    • Strength
    • 65
    • WU: 15'
    • MS:Then run 6x2' up a hill. HR on the uphills can hit low Z4. Your recovery is 4' very easy. Keep HR in Zone 1-2 otherwise. This can be done on a treadmill, outside hill, or Stair Master.
    • CD: After you are done get 15' cd. Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 45m
    • Distance: 1500.00 yards
    • Speed
    • 45
    • 1500
    • WU: 200 free warm up.
    • MS: The following to be done at T-pace (500 test) minus 3" per 100. Main set: 50/100/50/100/200, repeat. 20" rest between.
    • CD: 300 mix non-free cooldown.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0

    Day 90

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 91

          BIKE
          • Time: 1h 00m
          • Bike Strength
          • Strength
          • 60
          • 60' 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.