• Week 1
    Print Week

    • Day 43

    SWIM
    • Time: 1h 00m
    • Distance: 3200.00 yards
    • Strength/Speed
    • WU: 600
    • MS:
    • 4x200 on 20" rest
    • 800 swim, descend at 400. Rest 30"
    • 8x100@ 90% 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

    Day 44

    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 45

    SWIM
    • Time: 40m
    • Distance: 2000.00 yards
    • Endurance
    • Easy 2k straight swim.
    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 46

    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'
    RUN
    • Time: 20m
    • Speed/Efficiency
    • 20' run with 6x30" 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 47

    BIKE
      SWIM
        RUN

          Day 48

          BIKE
          • Time: 40m
          • Big Gear
          • Power
          • WU: 10'
          • MS: 8x1 minute sprint, with 2' recovery.
          • CD: 5'
          SWIM
          • Time: 50m
          • Distance: 2200.00 yards
          • Speed
          • WU: 300 w/drills.
          • MS:
          • 20x50 Z4, on 20" rest
          • 10x50 sprint first 25, easy 25 on 15" rest
          • 300 Z3
          • CD: 100

          Day 49

          BIKE
          • Time: 1h 00m
          • Endurance
          • 60' ride on a flat 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: 40m
          • Endurance
          • Run 40' 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.