• Week 1
    Print Week

    • Day 22

    RUN
    • Time: 30m
    • 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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 1h 00m
    • Distance: 3100.00 yards
    • Endurance
    • WU: 300 swim & 4x75 choice (free or non free) on 10".
    • MS:
    • 4x400 pull with 60" rest.
    • 2x100 kick with 20" rest.
    • 10x50 on 10" 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
    Comments and Definitions

    Speed Slow
    Recovery 1-1.5'

    Day 23

    BIKE
    • Time: 45m
    • Trainer
    • Efficiency
    • WU: 10'
    • MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time:
    • 90" right leg, then 90" left leg
    • 45" right, 45" left, vice versa 2x
    • 30" left, 30" right increase cadence each 5" to maximum.
    • 20" right, 20" left for 2'
    • 15" right, 15 "left for 1'
    • 10" right, 10" left, for 40"
    • 5"right, 5" left for 20"
    • 3-4 x 1' at max cadence, RI 1'
    • 3-4 x 15" at max cadence to spinout, RI 45"
    • CD: 10'
    RUN
    • Time: 30m
    • Speed/Efficiency
    • 30' run with 8x30" 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 24

    SWIM
    • Time: 45m
    • Distance: 1800.00 yards
    • Speed
    • WU: 400
    • MS:
    • 12 * 50 on 1:30 ez/FAST
    • 300 pull
    • 12 * 25 1:00
    • CD: 200 loosen
    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
      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 25

    BIKE
    • Time: 1h 20m
    • Muscular Endurance
    • WU: 15' warm up - nice smooth spinning
    • MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 2x25 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
    • CD: 10' cool down.
    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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    RUN
    • Time: 1h 00m
    • Endurance
    • 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.
    SWIM
    • Time: 30m
    • Distance: 1800.00 yards
    • Form
    • WU: 300 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. 8 x 100 (10") moderate. 4 x 50 kick (20") moderate.
    • CD: 200 easy alternating 50 pull, 50 swim.

    Day 26

    BIKE
      SWIM
        RUN

          Day 27

          BIKE
          • Time: 1h 10m
          • Endurance
          • 70' ride on a flat course. Keep HR in Zone 1-2.
          SWIM
          • Time: 1h 10m
          • Distance: 3200.00 yards
          • Endurance
          • WU: 400
          • MS:
          • 400 moderate, rest :20
          • 600 mod-hard, rest :30
          • 800 hard (neg split the 400), rest :30
          • 600 mod-hard, rest :30
          • 400 moderate, rest :20
          • CD: 200 easy

          Day 28

          BIKE
          • Time: 2h 00m
          • Endurance
          • 120' ride on a flat to rolling course. Keep HR in Zone 1-2.
          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
          • 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.