• Week 1
    Print Week

    • Day 15

    SWIM
    • Time: 30m
    • Distance: 900.00 yards
    • Easy swim
    • Recovery
    • Nice, easy swim. 300 yard swim, rest 2 minutes, 300 yard swim, rest 2 minutes, 300 yard swim. Swim easy and focus on form.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      12
      15
    • BACK
      Bent-Arm Pulldown
      2
      12
      15
    • LEGS
      Leg Press
      2
      12
      15
    • BACK
      Seated row
      2
      12
      15
    • LEGS
      Leg Extensions
      2
      12
      15
    • LEGS
      Hamstring curl
      2
      12
      15
    • CORE
      Core #1
      2
      0
      0

    Day 16

    BIKE
    • Time: 35m
    • Trainer
    • Efficiency
    • WU: 10'
    • MS: 8' at 100 RPM. 4' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM
    • CD: 10'
    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.

    RUN
    • Time: 20m
    • Run Base
    • Endurance
    • Run 20' 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.

    Day 17

    SWIM
    • Time: 50m
    • Distance: 2000.00 yards
    • Endurance
    • WU: 400
    • MS:
    • 300 on 1:30 rest
    • 2 * 150 on :45 rest
    • 4 * 75 on :30 rest
    • 100 loosen (easy)
    • 4*100 pull w/ paddles on :30 rest
    • CD: 200
    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.

    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      12
      15
    • BACK
      Bent-Arm Pulldown
      2
      12
      15
    • LEGS
      Leg Press
      2
      12
      15
    • BACK
      Seated row
      2
      12
      15
    • LEGS
      Leg Extensions
      2
      12
      15
    • LEGS
      Hamstring curl
      2
      12
      15
    • CORE
      Core #1
      2
      0
      0
    Comments and Definitions

    Speed Slow
    Recovery 1-1.5'

    Day 18

    BIKE
    • Time: 30m
    • Trainer
    • Efficiency
    • WU: 10'
    • MS: 4' at 100 RPM. 3' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM
    • CD: 10'
    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.

    RUN
    • Time: 20m
    • Run Base
    • Endurance
    • Run 20' 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.

    Day 19

    BIKE
      SWIM
        RUN

          Day 20

          BIKE
          • Time: 45m
          • Bike Base
          • Endurance
          • 45' ride on a flat course. Keep HR in Zone 1-2.
          SWIM
          • Time: 25m
          • Distance: 1200.00 yards
          • Easy swim
          • Endurance
          • Easy 1.2k straight swim.

          Day 21

          BIKE
          • Time: 45m
          • Bike Strength
          • Strength
          • 45' 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.
          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.

          RUN
          • Time: 15m
          • Run Base
          • Endurance
          • Run 15' 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.