• Week 1
    Print Week

    • Day 8

    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 9

    BIKE
    • Time: 55m
    • Big Gear
    • Power
    • WU: 15'
    • MS: 12x1' seated Big Gear - with 1' recovery.
    • CD: 15'
    RUN
    • Time: 1h 00m
    • Strength
    • Run 60' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

    Day 10

    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 easy
    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 11

    BIKE
    • Time: 40m
    • Trainer
    • Isolated Leg Training (ILT)
    • WU: 10'
    • MS: Alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this up to 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
    • You may start out being able to only hold 75-80 RPMS but over time your cadence will increase. Hang in there!
    • 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. 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: 45m
    • Endurance
    • Run 45' 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: 1500.00 yards
    • Recovery
    • Easy swim.
    • WU: 500
    • MS: 500 pull w/paddles.
    • 10x50 on 20" rest.
    • Swim easy and focus on form.

    Day 12

    BIKE
      SWIM
        RUN

          Day 13

          BIKE
          • Time: 1h 25m
          • Bike ME
          • Muscular Endurance
          • 15' warm up - nice smooth spinning - 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 4x10 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. 10' cool down.
          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

          Day 14

          BIKE
          • Time: 1h 00m
          • Endurance
          • 60' 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.