• Week 1
    Print Week

    • Day 85

    SWIM
    • Time: 1h 00m
    • Distance: 2400.00 yards
    • Endurance
    • 60
    • 2400
    • WU: 400
    • MS:
    • 8 * 25 ez/hard
    • 8 * 100 on 1:00 rest - go thru the following set twice:
    • 1.) 75ez - 25 fast
    • 2.) 50ez - 50 fast
    • 3.) 25ez - 75 fast
    • 4.) 100 fast
    • 200 loosen (easy swim)
    • 6 * 100 pull on 1" rest
    • CD: 200
    Comments and Definitions

    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 86

    BIKE
    • Time: 1h 20m
    • Raise Bike LT
    • LT
    • 80
    • WU: 10'
    • MS: 10' hard (at LT), 2' easy (zone 2). Do this 5x.
    • CD: 10'

    Day 87

    BIKE
    • Time: 1h 00m
    • Spinning
    • High RPM Spin
    • 60
    • 60' at 105+ RPMS average.
    RUN
    • Time: 55m
    • Run TT
    • Speed
    • 55
    • After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on a track or on a measured course. 15 min CD

    Day 88

    SWIM
    • Time: 45m
    • Distance: 1000.00 yards
    • Swim Drills - KEY WORKOUT
    • Form
    • 45
    • 1000
    • WU: 200 easy swimming. Then 2 x 50 Swim Golf.
    • MS: 8 x 50yd/m w/:20 rest:
    • #1-3:Right Side Kick
    • #4-6: Left Side Kick
    • #7-8: Six Kick Change.
    • *Mastery of a drill determines progression, not yardage. 2x 50 Swim Golf. Did you improve your swim golf score?
    • CD: 200
    Comments and Definitions

    Right Side Kick: How: Kick on your right side, with left shoulder pointed to the sky Head: Relaxed, underwater, look at the side of the pool. Advanced it to look at the bottom, but be sure to maintain vertical shoulders when on your side: shoulders perpendicular to bottom of the pool. Arms: Right arm extended, left hand rests on left thigh. Toes: Toes pointed, ankles relaxed. Keep width of kick within "tube" created by your body: relatively narrow. Breath: Take a small sculling motion with right hand and roll head easily to breathe. Exhale slowly and smoothly. Notes: 1. Keep shoulders perpendicular to pool bottom. "Point belly to the side of the pool." 2. Relatively narrow kick. 3. Smooth breath by rolling your head up to the sky. Left Side Kick - just the opposite of above. Six Kick Change - Start with Right Side Kick. 6 kicks, then pull and roll over to Left Side Kick. 6 kicks left side, roll, repeat.

    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
    Comments and Definitions

    Sets 2-3
    Reps 15-20
    Speed Slow
    Recovery 1-1.5'
    Time 75

    Day 89

    BIKE
    • Time: 45m
    • Recovery
    • Very Easy
    • 45
    • Easy spin for 45' in small chain ring.

    Day 90

    RUN
    • Time: 2h 00m
    • Run Base - KEY WORKOUT
    • Strength
    • 120
    • Run 120' 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. Stay hydrated and eat! Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    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: 30m
    • Distance: 1500.00 yards
    • Easy swim
    • Recovery
    • 30
    • 1500
    • WU: 500
    • MS: 500 pull w/paddles.
    • 10x50 on 20" rest. Swim easy and focus on form.

    Day 91

    BIKE
    • Time: 4h 30m
    • Bike Base - KEY WORKOUT
    • Endurance
    • 270
    • 4.5 hour ride on a flat to rolling course. Keep HR in Zone 1-2.
    RUN
    • Time: 15m
    • Run Brick
    • Strength
    • 15
    • Run 15' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done