• Week 1
    Print Week

    • Day 57

    RUN
    • Time: 45m
    • WU: 15'
    • MS: 15' run on a flat course or treadmill @ Zone 2
    • CD: 15'
    SWIM
    • Time: 45m
    • Distance: 2200.00 yards
    • WU: 400 swim
    • MS: 10x50, sprint first 1/2 lap, on 15s rest.
    • 10x100 on 20s rest. First 25 is hard, then 75 cruise.
    • CD: 300 easy.

    Day 58

    BIKE
    • Time: 1h 35m
    • WU: 10' 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: 5' cool down.

    Day 59

    SWIM
    • Time: 1h 15m
    • Distance: 3500.00 yards
    • WU: 200 each of swim, kick, pull
    • MS: 5x (300 @ T-pace, 100 drill, 50 sprint, 50 non-free)
    • CD: 400 ez pull
    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.

    Strength
    • Time: 40m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      5
      8
    • BACK
      Seated row
      3
      5
      8
    • BACK
      Bent-Arm Pulldown
      3
      5
      8
    • LEGS
      Step Ups
      3
      5
      8
    • LEGS
      Hamstring curl
      3
      5
      8
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0
    Comments and Definitions

    Sets: 3
    Reps: 5-8
    Speed: Moderate
    Recovery: 3'-5'

    Day 60

    RUN
    • Time: 2h 05m
    • WU: 20'
    • MS: 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: 5' cool down easy.

    Day 61

    BIKE
      Comments and Definitions

      Off Day.

      SWIM
        RUN

          Day 62

          BIKE
          • Time: 1h 00m
          • Breakthrough:
          • WU: 10'
          • MS: Tempo intervals. On road or trainer. Do 5x6 minutes at Tempo effort - Zone 3 (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm. Aero position.
          • CD: 10'
          RUN
          • Time: 45m
          • WU: 15'
          • MS: 15' Run on a flat course or treadmill @ Zone 2
          • CD: 15'
          SWIM
          • Time: 1h 00m
          • Distance: 3000.00 yards
          • WU: 300 warm up, then swim 8x50 on 20" rest.
          • MS: 100/200/300/400/500/500 all with 10-20” rest. Last 500 should be ~3-5” faster per 100, than goal IM Pace.
          • For example, if the goal is 1:00 swim at IM - that would be 1:25/per 100/yd pace. So, the goal in the last 500 of this 2k set would be under 6:50 or 1:20-1:23 pace.
          • CD: Get a nice easy 300 cool down.

          Day 63

          BIKE
            SWIM
              RUN
                Strength
                • Time: 40m
                • Exercise
                  Sets
                  Min reps
                  Max reps
                • LEGS
                  Leg Press
                  3
                  5
                  8
                • BACK
                  Seated row
                  3
                  5
                  8
                • BACK
                  Bent-Arm Pulldown
                  3
                  5
                  8
                • LEGS
                  Step Ups
                  3
                  5
                  8
                • LEGS
                  Hamstring curl
                  3
                  5
                  8
                • CORE
                  Core #1
                  1
                  0
                  0
                • CORE
                  Core #2
                  1
                  0
                  0