• Week 1
    Print Week

    • Day 92

    RUN
    • Time: 20m
    • Run Endurance
    • Aerobic Endurance
    • 20
    • Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking.
    SWIM
    • Time: 45m
    • Distance: 1100.00 yards
    • Mixed Swim
    • Easy
    • 45
    • 1100
    • WU: Swim 4 laps (200 yds) warm up.
    • MS: The next set will be 10 x 50 on 30" rest. This means 50 yards sprint, 10x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
    • CD: Then swim 100 yards easy cool down.

    Day 93

    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 94

    RUN
    • Time: 20m
    • Run Endurance
    • Aerobic Endurance
    • 20
    • Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking.
    SWIM
    • Time: 45m
    • Distance: 1400.00 yards
    • Long Rep Swim
    • Endurance
    • 45
    • 1400
    • WU: 200 warm up (wu). 8 x 25 on 15 sec rest.
    • MS: 6 x 150 yd with :45 rest.
    • CD: 100

    Day 95

    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.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      12
      15
    • BACK
      Bent-Arm Pulldown
      2
      12
      15
    • LEGS
      Leg Press
      2
      12
      15
    • BACK
      Seated row
      2
      12
      15
    • LEGS
      Leg Extensions
      2
      12
      15
    • LEGS
      Hamstring curl
      2
      12
      15
    • CORE
      Core #1
      2
      0
      0

    Day 96

    SWIM
    • Time: 45m
    • Distance: 1000.00 yards
    • Pacing
    • LT
    • 45
    • 1000
    • WU: 200 swim then 4x50 on 15" rest.
    • MS: 5x100 @T-pace - 5". Your rest is 30".
    • CD: 100 easy.

    Day 97

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 98

          BIKE
          • Time: 30m
          • Bike Base
          • Endurance
          • 30
          • 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.
          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 and add in Core 1, 2 or 3.