• Week 1
    Print Week

    • Day 113

    BIKE
    • Time: 1h 00m
    • Start out at a very easy gearing, over 20' gradually increase the resistance to a medium level. Maintain medium resistance for 20' spinning smoothly. Then gradually work back to the easy gear you started with over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before.

    Day 114

    RUN
    • Time: 30m
    • WU: 10'
    • MS 15' run with 10x30" up a STEEP hill- walk back down easy. These are at a very hard effort.
    • CD: 5'
    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) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

    SWIM
    • Time: 1h 00m
    • Distance: 2900.00 yards
    • WU: 300
    • MS: Then 4x200 pull with 30" rest.
    • Then 8x100 with 15" rest.
    • 200 kick.
    • 6x100 on 10" rest.
    • CD: 200

    Day 115

    BIKE
    • Time: 1h 15m
    • WU: 20'
    • MS: Then 5x1' spin @ 100 rpms - 1' easy in between.
    • Breakthrough: Tempo intervals. On road or trainer. Do 4x8 minutes Zone 3 effort (2 minute recoveries). Relax! Smooth pedaling. 82-90 rpm. Aero position all the way.
    • CD: 5'
    Strength
    • Time: 40m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      2
      12
      12
    • BACK
      Seated row
      2
      12
      12
    • BACK
      Bent-Arm Pulldown
      2
      12
      12
    • LEGS
      Step Ups
      2
      12
      12
    • LEGS
      Hamstring curl
      2
      12
      12
    • CORE
      Core #1
      0
      0
      0
    • CORE
      Core #2
      0
      0
      0

    Day 116

    RUN
    • Time: 2h 10m
    • WU: 20'
    • MS: Then 2x25' at Zone 2 - mid to high Z2 - 5' easy in between.
    • Then 2x12 at Zone 3 - 5' easy in between again.
    • Then 5' at Zone 4
    • CD: 10' cool down easy.
    Comments and Definitions

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

    SWIM
    • Time: 45m
    • Distance: 2350.00 yards
    • WU: 100 swim easy. 50 kick easy. 100 swim easy. 50 kick moderate. 100 swim moderate.
    • MS: Start slow and decrease times for each 300.
    • 3x300 (30”) at aerobic effort (slower than T-pace).
    • Kick 50 easy.
    • 2x300 (30”) at aerobic effort (less than T-pace).
    • CD: 100 drill of your choice, 300 swim.

    Day 117

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 118

          BIKE
          • Time: 6h 30m
          • (6-7.5 hours) 100-112 miles. First 30 miles are easy Zone 1 - then try to ride the next 70-82 miles at Zone 2 while keeping cadence in 85-92 range and eating and fueling properly.From miles 82 to 112 ride strong - keep nutrition rolling, stay aero, and work on spinning - no grinding!
          RUN
          • Time: 1h 15m
          • RUN BRICK:
          • Run off the bike - nice and aerobic!
          SWIM
          • Time: 1h 35m
          • Distance: 5025.00 yards
          • WU: 500 warm up, then 525 as 3x(25 swim/100 drill/50 swim)
          • MS: 8x (400 at T-Pace, 100 ez)
          • CD: WHIRLPOOL 10'

          Day 119

          BIKE
          • Time: 2h 00m
          • 2 hours very 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.

          SWIM
          • Time: 45m
          • Distance: 1600.00 yards
          • WU: 500
          • MS: 500 pull
          • 10x50 fast on 20" rest
          • CD: 100