• Week 1
    Print Week

    • Day 99

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 100

          BIKE
          • Time: 1h 00m
          • Recovery
          • Rest
          • 60
          • Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.
          Comments and Definitions

          Swim Golf - Add up your 50 yd/m time and the # of strokes for the 50 yd/m - for example: 50 seconds and 50 strokes for a 50 yard swim would give you a golf sore of 100 Right Side Kick: How: Kick on your right side, with left shoulder pointed to the sky Head: Relaxed, underwater, look at the side of the pool. Advanced it to look at the bottom, but be sure to maintain vertical shoulders when on your side: shoulders perpendicular to bottom of the pool. Arms: Right arm extended, left hand rests on left thigh. Toes: Toes pointed, ankles relaxed. Keep width of kick within "tube" created by your body: relatively narrow. Breath: Take a small sculling motion with right hand and roll head easily to breathe. Exhale slowly and smoothly. Notes: 1. Keep shoulders perpendicular to pool bottom. "Point belly to the side of the pool." 2. Relatively narrow kick. 3. Smooth breath by rolling your head up to the sky. Left Side Kick - just the opposite of above Stomach Kick - Push off the wall with hands by your side, pressing head and chest into water, helping the legs come up. Kick steady for the length of the pool, rotating your body to the side to get a breath when needed. Six Kick Change - Start with Right Side Kick. 6 kicks, then pull and roll over to Left Side Kick. 6 kicks left side, roll, repeat Six/Three - Start with Right Side Kick. 6 kicks, then pull three arms strokes, ending up on your left side. Kick 6 kicks on your left side, then take 3 arm pulls to rotate over to your right side. Repeat.

          SWIM
          • Time: 45m
          • Distance: 1100.00 yards
          • Form
          • 45
          • 1100
          • WU: 200 easy swimming. Then 2 x 50 Swim Golf.
          • MS: 10x50 yd/m w/:20 rest:
          • #1-2:Stomach kick
          • #3-4: Right Side Kick
          • #5-6: Left Side Kick
          • #7-8: Six Kick Change
          • #9-10: Six/Three Swim Transition.
          • 2x 50 Swim Golf. Did you improve your golf score?
          • CD: 200 easy

          Day 101

          BIKE
          • Time: 1h 15m
          • Bike Base
          • Endurance
          • 75
          • 75' ride on a flat course. Keep HR in Zone 1-2.
          RUN
          • Time: 30m
          • Run Speed
          • Speed/Efficiency
          • 30
          • 30' run with 4x30" strides. 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.

          Day 102

          BIKE
          • Time: 1h 30m
          • Bike Base
          • Endurance
          • 90
          • 90' ride on a flat course. Keep HR in Zone 1-2.
          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: 45m
          • Distance: 1800.00 yards
          • Speed
          • 45
          • 1800
          • WU: 400
          • MS:
          • 12 * 50 on 1:30 ez/FAST
          • 300 pull
          • 12 * 25 1:00
          • CD: 200 loosen
          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
          Comments and Definitions

          Sets 2-3
          Reps 15-20
          Speed Slow
          Recovery 1-1.5'
          Time 75

          Day 103

          RUN
          • Time: 1h 00m
          • Run Base
          • Endurance
          • 60
          • Run 60' 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.

          Day 104

          BIKE
          • Time: 3h 30m
          • Bike Strength - KEY WORKOUT
          • Strength
          • 210
          • 210' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
          SWIM
          • Time: 1h 15m
          • Distance: 4000.00 yards
          • Endurance - KEY WORKOUT
          • 75
          • 4000
          • WU: 300 & 8x50 on 10" rest.
          • MS: All are done on a 1' recovery. 1x each:
          • 1000 70% effort
          • 800 75% effort
          • 600 80% effort
          • 400 85% effort
          • 200 85% effort
          • 100 100% effort
          • CD: 200

          Day 105

          RUN
          • Time: 2h 00m
          • Run Strength - KEY WORKOUT
          • Strength
          • 120
          • 90' at Zone 1-2, last 30' at Z3. Stretch when done and add in Core 1, 2 or 3.