• Week 1
    Print Week

    • Day 97

    BIKE
    • Time: 45m
    • Recovery
    • Very Easy
    • 45
    • Easy spin for 45' in small chain ring or middle chainring if you have a triple cranks (3 gears up front). Zone 1 only.
    SWIM
    • Time: 1h 05m
    • Distance: 3300.00 yards
    • Speed - KEY WORKOUT
    • Speed/Endurance
    • 65
    • 3300
    • WU: 400
    • MS:
    • Swim 800 w/1' rest. Even split the 800.
    • 2*50 drill - on 20" rest.
    • 2*400 Even split - stay the same pace throughout. Rest is 20".
    • 2*50 drill on 20" rest.
    • 4*200 Even Split - make these 10" rest.
    • 2*50 drill on 20" rest.
    • CD: swim 200 easy.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      20
      25
    • BACK
      Bent-Arm Pulldown
      3
      20
      25
    • LEGS
      Leg Press
      3
      20
      25
    • BACK
      Seated row
      3
      20
      25
    • LEGS
      Leg Extensions
      3
      20
      25
    • LEGS
      Hamstring curl
      3
      20
      25
    • CORE
      Core #3
      2
      0
      0