• Week 1
    Print Week

    • Day 99

    BIKE
    • Time: 1h 30m
    • WU: 15'
    • MS: Easy spin for 90' in small chain ring. For the next hour every 3' - spin up to 100 RPMS.
    • CD: Take the last 15' as cool down.

    Day 100

    SWIM
    • Time: 1h 00m
    • Distance: 2600.00 yards
    • MS: 4x200 no warm up on 45" rest.
    • Then 500 at race pace. Rest 1'
    • Then 6x200 at race pace with 30" rest.
    • CD: 100
    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 101

    BIKE
    • Time: 1h 00m
    • WU: 15'
    • MS: 8x (2' Z4, then 20" sprint - rest is 1')
    • CD: 15'
    RUN
    • Time: 1h 00m
    • Breakthrough: Heart rate in zone 1-4 on hilly course. A few seconds with heart rate in zone 5 is OK. Don't force heart rate up--allow it to rise with hills.

    Day 102

    SWIM
    • Time: 45m
    • Distance: 2200.00 yards
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 12x100 @T-pace + 3". Your rest is 15".
    • CD: 300 easy.

    Day 103

    BIKE
      Comments and Definitions

      Off Day.

      SWIM
        RUN

          Day 104

          BIKE
          • Time: 2h 00m
          • 120' ride on a flat to rolling course. Keep HR in Zone 1-2.
          Comments and Definitions

          SAD – Single Arm Drill - Push off the wall with both arms extended in front of you with your hands touching, one on top of the other. Rotate to your side so that you are lying on your left side with your left arm in front on you. Now, swim down the pool, using only your right arm - once you get to the other end, try the same thing, this time lying on your right side and swimming with your left arm only. Keep a strong kick going and focus on the pull portion of the stroke. CFD – Closed Fist Drill - You will be swimming freestyle with your hands closed in a fist. This should get you to have a better 'feel' for the water. Unless noted otherwise, this is usually done by swimming with your hands closed in a fist for 4 strokes, and then open your hands for 4 strokes, alternating until you get to the other end.

          SWIM
          • Time: 45m
          • Distance: 1700.00 yards
          • WU: 200 easy swimming.
          • 4x50 swim golf. swim to the deep end of the pool and do 4x20" of vertical kicking. Hands are above water, keep your head up! Rest is 20" treading water.
          • Then 8x50 drills, all on 20" rest:
          • - 2x50 are CFD (Closed fist drill)
          • - 2x50 are SAD (Single arm drill)
          • - 2x50 are CFD
          • - 2x50 are Swim.
          • Swim an easy 100 focusing on CFD, swim 1/2 length with fist closed, then open it and feel the POWER! Now repeat the set again, 8x50.
          • Swim another 100 easy CFD.
          • Last set is 4x50 Swim golf. How does your score compare to the first go-around?
          • CD: Easy 100

          Day 105

          RUN
          • Time: 45m
          • Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.