• Week 1
    Print Week

    • Day 15

    RUN
    • Time: 30m
    • Run Base
    • Endurance
    • Run 30' 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. 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: 30m
    • Distance: 1500.00 yards
    • Recovery
    • Easy swim.
    • WU: 500
    • MS: 500 pull w/paddles.
    • 10x50 on 20" rest.
    • Swim easy and focus on form.
    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 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'

    Day 17

    SWIM
    • Time: 45m
    • Distance: 2000.00 yards
    • Speed
    • WU: 300
    • MS:
    • 10x50 Z4 on 20" rest.
    • 10x50 Z5 on 30" rest.
    • 10x50: sprint 25, easy 25 on 15" rest.
    • CD: 200
    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

    Day 18

    BIKE
    • Time: 35m
    • Big Gear
    • Power
    • WU: 5'
    • MS: 10x30" standing sprints, with 2' recovery.
    • CD: 5'
    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
    • 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: 1h 00m
          • Endurance
          • 60' ride on a flat course. Keep HR in Zone 1-2.
          SWIM
          • Time: 25m
          • Distance: 1200.00 yards
          • Endurance
          • Easy 1.2k straight swim.

          Day 21

          BIKE
          • Time: 2h 00m
          • Bike ME
          • Muscular Endurance
          • Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.
          RUN
          • Time: 20m
          • Run Brick
          • Strength
          • Run 20' 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.