• Week 1
    Print Week

    • Day 99

    BIKE
    • Time: 1h 30m
    • Recovery
    • Very Easy
    • 90
    • Easy spin for 90' in small chain ring (or middle ring if you have a triple crankset.) Zone 1 to upper 2 only.

    Day 100

    RUN
    • Time: 30m
    • Run Base
    • Endurance
    • 30
    • Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.
    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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 1h 00m
    • Distance: 2900.00 yards
    • Swim Endurance - KEY WORKOUT
    • Endurance
    • 60
    • 2,900
    • WU: 300 Free & 3x100 on 20" rest. 200 Technique (drill)
    • MS:
    • 3x100 15" rest.
    • 200 Kick
    • 3x100 10" rest
    • 200 Pull
    • 3x100 5" rest
    • 200 Easy.
    • Then Sprint 16x25 FAST! 30" rest.
    • CD: 200

    Day 101

    BIKE
    • Time: 1h 20m
    • Creation
    • Varies
    • 80
    • Any course, intervals/rest ratio. Hills, flats, small or large ring, group or solo ride, or road, mountain bike, or trainer/rollers. This is your day to simply put in the time, enjoy it, and go by your instinct/feel. Use HRM or don't, this is a creative ride.
    RUN
    • Time: 20m
    • Run Base
    • Endurance
    • 20
    • Run 20' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.

    Day 102

    BIKE
    • Time: 1h 00m
    • Recovery
    • Very Easy
    • 60
    • Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled. Zone 1 only.
    SWIM
    • Time: 40m
    • Distance: 2000.00 yards
    • Easy swim
    • Endurance
    • 40
    • 2000
    • Easy 2k straight swim.
    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

    Day 103

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 104

          BIKE
          • Time: 5h 30m
          • Long Bike - KEY WORKOUT
          • Endurance
          • 330
          • 5.5 hour ride on a flat to rolling course. Keep HR in Zone 1-2.
          RUN
          • Time: 30m
          • Run Brick
          • Strength
          • 30
          • Warm up easy 10 minutes. Run 10' on a flat course or treadmill after bike workout. 10 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

          Day 105

          RUN
          • Time: 45m
          • Run Base - KEY WORKOUT
          • 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 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.

          SWIM
          • Time: 1h 10m
          • Distance: 3400.00 yards
          • Swim Endurance - KEY WORKOUT
          • IM Training
          • 70
          • 3400
          • WU: 400 warm up free, each 4th lap is backstroke.
          • MS:
          • 5 x 200 with 30 seconds rest between each.
          • Kick 200/kickboard, 100 kick on back, 200 easy free.
          • Repeat main set, with last 200 as cool down.