• Week 1
    Print Week

    • Day 92

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 93

          RUN
          • Time: 40m
          • Run Speed
          • Speed/Efficiency
          • 40
          • 40' run with 8x30" 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: 1h 05m
          • Distance: 3150.00 yards
          • Speed/Endurance - KEY WORKOUT
          • 65
          • 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

          Day 94

          BIKE
          • Time: 1h 20m
          • Bike ME
          • Muscular Endurance
          • 80
          • WU: 15' nice smooth spinning
          • MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x10 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
          • CD: 10'
          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 95

          RUN
          • Time: 45m
          • Endurance
          • 45
          • Run 45' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done
          Comments and Definitions

          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.

          Day 96

          BIKE
          • Time: 1h 00m
          • Trainer
          • High RPM Spin
          • 60
          • 60' at 105+ RPMS average.
          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: 1h 10m
          • Distance: 3100.00 yards
          • Easy swim
          • Endurance
          • 70
          • 3100
          • WU:
          • 2x200 on 20" rest
          • 3x100 on 10" rest
          • 4x50 on 10" rest
          • MS:
          • 6x100 on 10" rest: bi-lateral breathe
          • 8x75 on 10" rest: breathe every 4th stroke
          • 12x50 on 10" rest: breathe every 5th stroke
          • CD:
          • 2x200 pull bi-lateral breathe on 20" rest

          Day 97

          BIKE
          • Time: 2h 30m
          • Bike Base - KEY WORKOUT
          • End
          • 150
          • 150' ride on a flat to rolling course. Keep HR in Zone 1-2.

          Day 98

          RUN
          • Time: 1h 30m
          • Run Base - KEY WORKOUT
          • Endurance
          • 90
          • Run 90' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
          Comments and Definitions

          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.