• Week 1
    Print Week

    • Day 92

    BIKE
    • 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.

    Day 93

    SWIM
    • Time: 1h 30m
    • Distance: 4500.00 yards
    • WU: 1000 swim & 4x100 on :20 rest.
    • MS: 3x800 on :30 rest.
    • After last 800, you are going to pull an easy 300.
    • Last set is 8 x25 on 1:00 as fast as you can.
    • 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.

    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      8
      15
    • BACK
      Seated row
      3
      8
      15
    • BACK
      Bent-Arm Pulldown
      3
      8
      15
    • LEGS
      Step Ups
      3
      8
      15
    • LEGS
      Hamstring curl
      3
      8
      15
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0
    Comments and Definitions

    Sets: 2-3
    Reps: 8-15
    Speed: Fast
    Recovery: 3'-5'
    Stretch in between sets as well.

    Day 94

    BIKE
    • Time: 1h 00m
    • Breakthough: Tempo intervals.
    • WU: 10
    • MS: On road or trainer. Do 5 x 6 minutes in the 3 zone (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm. Aero position.
    • CD: 10
    Comments and Definitions

    Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point.

    RUN
    • Time: 45m
    • WU: 15'
    • MS: 15' of running with a fast pick up for 30" every 3:00 - so 30" cruise pace, recover for 2:30, do another pick up.
    • CD: 15' Z1

    Day 95

    SWIM
    • Time: 1h 00m
    • Distance: 3150.00 yards
    • WU: 400
    • MS: 6x50 builds (each one gets faster) on 30" rest.
    • Then 4x(4x100)
    • - #1 RI = 20"
    • - #2 RI = 15"
    • - #3 RI = 10"
    • - #4 RI = 5"
    • Swim 200 ez.
    • Then swim 6x75 20" rest. On the odds (1,3,5) the last 25 is sprint. On the evens, the last 50 is sprint.
    • CD: 200
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      8
      15
    • BACK
      Seated row
      3
      8
      15
    • BACK
      Bent-Arm Pulldown
      3
      8
      15
    • LEGS
      Step Ups
      3
      8
      15
    • LEGS
      Hamstring curl
      3
      8
      15
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0

    Day 96

    BIKE
      Comments and Definitions

      Off Day.

      SWIM
        RUN

          Day 97

          BIKE
          • Time: 2h 30m
          • See run brick above first!
          • Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.
          RUN
          • Time: 1h 40m
          • BRICK
          • WU: Run 9k warm up BEFORE bike
          • MS: AFTER bike, run the same 9k: 3k moderate effort, 3k hard effort, and then 3k very hard effort.
          • CD: At least 10' of walking easy.
          SWIM
          • Time: 45m
          • Distance: 3000.00 yards
          • WU: 300 warm up and swim 8 x 50 on 20" rest.
          • MS: 100/200/300/400/500/500 all with 10-20” rest. Last 500 should be ~3-5” faster per 100, than goal 1/2IM Pace.
          • For example, if the goal is 0:30 swim at 1/2IM - that would be 1:25/per 100/yd pace. So, the goal in the last 500 of this 2k set would be under 6:50 or 1:20-1:23 pace.
          • CD: Get a nice easy 300 cool down.

          Day 98

          SWIM
          • Time: 45m
          • Distance: 1500.00 yards
          • WU: 500
          • MS: 500 pull, 10x50 fast on 20" rest
          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.