• Week 1
    Print Week

    • Day 29

    SWIM
    • Time: 1h 00m
    • Distance: 2900.00 yards
    • Endurance
    • WU: 400
    • MS: 8 * 25 ez/hard
    • 8 * 100 on 1:00 rest - go through the following set twice
    • 1.) 75ez - 25 fast
    • 2.) 50ez - 50 fast
    • 3.) 25ez - 75 fast
    • 4.) 100 fast
    • 200 loosen (easy swim)
    • 6 * 100 pull on 1" 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
      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
    • Trainer
    • Efficiency
    • WU: 10'
    • MS: 8' at 100 RPM. 4' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM
    • CD: 10'
    RUN
    • Time: 50m
    • Speed/Efficiency
    • 50' 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 31

    SWIM
    • Time: 30m
    • Distance: 2300.00 yards
    • Form
    • WU: 400 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. 12 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
      20
      25
    • BACK
      Bent-Arm Pulldown
      3
      20
      25
    • LEGS
      Leg Press
      3
      20
      25
    • BACK
      Seated row
      3
      20
      25
    • LEGS
      Leg Extensions
      3
      20
      25
    • LEGS
      Hamstring curl
      3
      20
      25
    • CORE
      Core #3
      2
      0
      0
    Comments and Definitions

    Speed Slow
    Recovery 1-1.5'

    Day 32

    BIKE
    • Time: 1h 00m
    • Raise Bike LT
    • WU: 15'
    • MS: 4' hard (at LT), 6' easy (zone 2). Do this 3x.
    • CD: 15'
    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.

    RUN
    • Time: 1h 15m
    • Endurance
    • Run 75' on a flat course to rolling 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: 1500.00 yards
    • Recovery
    • Easy swim.
    • WU: 500
    • MS: 500 pull w/paddles.
    • 10x50 on 20" rest.
    • Swim easy and focus on form.

    Day 33

    BIKE
      SWIM
        RUN

          Day 34

          BIKE
          • Time: 1h 40m
          • 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 4x15 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'
          Comments and Definitions

          Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

          SWIM
          • Time: 50m
          • Distance: 2250.00 yards
          • Speed
          • WU: 300
          • MS: 3x - 50, 100, 150, 100, 50 - all at Race Pace. (15" rest on all) - then 5x100 (swim 50, kick 50) on 15" rest.
          • CD: 100

          Day 35

          BIKE
          • Time: 2h 00m
          • Endurance
          • 120' ride on a flat to rolling course. Keep HR in Zone 1-2.
          RUN
          • Time: 30m
          • Run Brick
          • Strength
          • Run 30' 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.