• Week 1
    Print Week

    • Day 8

    BIKE
      Comments and Definitions

      Off Day.

      SWIM
        RUN

          Day 9

          BIKE
          • Time: 1h 00m
          • Stay with a smooth pedaling stroke and keep your HR aerobic!
          Comments and Definitions

          Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

          SWIM
          • Time: 45m
          • Distance: 2050.00 yards
          • WU: 400 easy swim.
          • MS:
          • Repeat 5x:
          • 4 x 50 very fast (30”). 50 kick easy.
          • CD: 400 easy swim.
          Strength
          • Time: 45m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            Leg Press
            6
            3
            6
          • BACK
            Seated row
            6
            3
            6
          • BACK
            Bent-Arm Pulldown
            6
            3
            6
          • LEGS
            Hamstring curl
            3
            15
            20
          • LEGS
            Leg Extensions
            3
            15
            20
          • CORE
            Core #1
            1
            0
            0
          • CORE
            Core #2
            1
            0
            0
          Comments and Definitions

          Sets: 3 or 6 depending on exercise.
          Reps: 3-6 or 15-20 depending on exercise.
          Speed: Slow-Mod
          Recovery: 2'-4'

          Day 10

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

          Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.

          RUN
          • Time: 40m
          • Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).

          Day 11

          RUN
          • Time: 1h 20m
          • Run 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.
          Comments and Definitions

          Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked. '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: 1h 15m
          • Distance: 3550.00 yards
          • WU: 2x(100 drill, 50 kick, 100 drill, 50 kick)
          • MS: 3 x 500 at T-pace (45”).
          • CD: 100 drill. 50 kick easy.
          • 4x200 pull on 20" rest
          • 8x25 fast on 15" rest
          • 300 swim good form.

          Day 12

          SWIM
          • Time: 45m
          • Distance: 2000.00 yards
          • WU: 400 swim then 6x50 on 15" rest.
          • MS: 10x100 @T-pace - 5". Your rest is 15".
          • CD: 300 easy.
          Strength
          • Time: 45m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            Leg Press
            6
            3
            6
          • BACK
            Seated row
            6
            3
            6
          • BACK
            Bent-Arm Pulldown
            6
            3
            6
          • LEGS
            Hamstring curl
            3
            15
            20
          • LEGS
            Leg Extensions
            3
            15
            20
          • CORE
            Core #1
            1
            0
            0
          • CORE
            Core #2
            1
            0
            0

          Day 13

          BIKE
          • Time: 2h 30m
          • Ride on a flat to rolling course. Keep HR in Zone 1-2.
          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.

          SWIM
          • Time: 45m
          • Distance: 1800.00 yards
          • 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 14

          BIKE
          • Time: 3h 30m
          • 3:30 ride on a flat to rolling course. Keep HR in Zone 1-2.
          • FLEX TIME RIDE - meaning you can ride UP TO 3:30- if you want to ride 1:00 you can. It's up to how you feel.
          • Go right into run brick.
          RUN
          • Time: 30m
          • IMMEDIATELY after the bike, on soft surface, run in heart rate zone 1-2 only. Check cadence several times (21+ right foot strikes in 15 seconds).