• Week 1
    Print Week

    • Day 99

    BIKE
    • Time: 1h 45m
    • WU: 15' 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: 10' cool down.
    Strength
    • Time: 40m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      30
      40
    • BACK
      Seated row
      3
      30
      40
    • BACK
      Bent-Arm Pulldown
      3
      30
      40
    • LEGS
      Step Ups
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0

    Day 100

    RUN
    • Time: 1h 15m
    • WU: Run 10' warm up to your favorite 2-3' minute hill.
    • MS: Workout is 10x3' hard - should be at LT at around 2' and hold until you hit 3' then jog down easy. Its ok to walk a little bit to get your breath back.
    • CD: Cool down is 5' easy.
    SWIM
    • Time: 1h 00m
    • Distance: 3200.00 yards
    • WU: 300
    • MS: 12x25 on 10" rest.
    • 400 easy
    • 4x100 on 10"
    • Next Set: 4x100 RI (rest interval): 20"
    • 2x200 RI: 30"
    • 8x50 RI: 20"
    • 400 easy
    • CD: 200 easy

    Day 101

    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.
    Strength
    • Time: 40m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      30
      40
    • BACK
      Seated row
      3
      30
      40
    • BACK
      Bent-Arm Pulldown
      3
      30
      40
    • LEGS
      Step Ups
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0

    Day 102

    RUN
    • Time: 1h 00m
    • Run 60' on a flat course or treadmill. Keep HR in Zone 1-2. 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.

    SWIM
    • Time: 45m
    • Distance: 2350.00 yards
    • WU: Build effort on each rep. 100 swim, 50 kick, 100 swim, 50 kick, 100 swim.
    • MS: Each numbered set is done non-stop as a 200.
    • #1—100 easy, 50 mod, 50 fast (10”).
    • #2—50 easy, 100 mod, 50 fast (20”).
    • #3—50 easy, 50 mod, 100 fast (30”).
    • #4—100 fast, 50 easy, 50 mod (20”).
    • #5—50 fast, 100 easy, 50 mod (10”).
    • #6—50 fast, 50 easy, 100 mod. (60”)
    • Repeat #1, 2, 3.
    • CD: 150 easy with drills.

    Day 103

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 104

          BIKE
          • Time: 2h 00m
          • Ride 2 hours in Zone 2
          SWIM
          • Time: 1h 35m
          • Distance: 5025.00 yards
          • WU: 500 swim, then 525 as 3x(25 swim/100 drill/50 swim)
          • MS: 8x (400 at T-Pace, 100 ez)
          • CD: WHIRLPOOL 10'

          Day 105

          BIKE
          • Time: 2h 00m
          • 2 hour at Zone 2 before the run!
          RUN
          • Time: 1h 45m
          • RUN BRICK
          • After bike:
          • WU: 10'
          • MS: Then 2x20' at Zone 2 - mid to high Z2 - 5' easy in between.
          • Then 2x10 at Zone 3 - 5' easy in between again.
          • Then 5' at Zone 4
          • CD: 10' cool down.