• Week 1
    Print Week

    • Day 29

    SWIM
    • Time: 1h 00m
    • Distance: 2800.00 yards
    • Endurance
    • WU: 400
    • MS:
    • 3 * 200 0:45 rest
    • 8 * 25 kick :10 rest
    • 4 * 100 0:25 rest
    • 8 * 25 kick :10 rest
    • 5 * 50 :10 rest
    • 100 loosen easy swim
    • 6 * 75 pull with paddles 0:20 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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    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

    Speed Slow
    Recovery 1-1.5'

    Day 30

    BIKE
    • Time: 35m
    • Big Gear
    • Power
    • WU: 5'
    • MS: 10x30" standing sprints, with 2' recovery.
    • CD: 5'
    RUN
    • Time: 30m
    • Run Speed
    • Speed/Efficiency
    • 30' run with 4x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. 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 and add in Core 1, 2 or 3.

    Day 31

    SWIM
    • Time: 30m
    • Distance: 1400.00 yards
    • Swim Form
    • Form
    • WU: 200 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).
    • MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.
    • CD: 200 easy alternating 50 pull, 50 swim.
    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.

    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

    Speed Slow
    Recovery 1-1.5'

    Day 32

    BIKE
    • Time: 45m
    • Trainer
    • Efficiency
    • WU: 10'
    • MS: 1' spin with each leg. One foot is clipped in, the other foot is unclipped, not pedaling. Then spin for 30" easy. Do this cycle 6x or for 15 minutes. After the 6th cycle spin high RPMS (100+) for 5', then repeat with 6 more cycles.
    • 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: 1h 10m
    • Run Base
    • Endurance
    • Run 70' 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 33

    BIKE
      SWIM
        RUN

          Day 34

          BIKE
          • Time: 45m
          • Bike Hill Repeats
          • Strength
          • WU: 15'
          • MS: 4x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
          • CD: 15'
          SWIM
          • Time: 40m
          • Distance: 2000.00 yards
          • Easy swim
          • Endurance
          • Easy 2k straight swim.

          Day 35

          BIKE
          • Time: 1h 30m
          • Bike Base
          • Endurance
          • 90' ride on a flat course. Keep HR in Zone 1-2.
          RUN
          • Time: 15m
          • Run Brick
          • Strength
          • Run 15' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.