- Time: 35m
- Trainer
- Efficiency
- 35
- WU: 10'
- MS: 8' at 100 RPM. 4' at 110 RPM. 2' at 120 RPM or highest sustainable RPM
- CD: 10'
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS2 Leg Squats21215
- BACKBent-Arm Pulldown21215
- LEGSLeg Press21215
- BACKSeated row21215
- LEGSLeg Extensions21215
- LEGSHamstring curl21215
- CORECore #1200
- Time: 25m
- Run Base
- Endurance
- 25
- Run 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.
- Time: 45m
- Distance: 1200.00 yards
- Pacing
- Easy
- 45
- 1200
- WU: Swim 4 laps (200 yds) warm up.
- MS: The next set will be 12 x 50 on 30" rest. This means 50 yards sprint, 12x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
- CD:Then swim 100 yards easy cool down.
- Time: 45m
- Bike Hill Repeats
- Strength
- 45
- WU: 15'
- MS: Then 4x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
- CD: 15'
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 30m
- Run Base
- Endurance
- 30
- Run 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.
- Time: 45m
- Distance: 1100.00 yards
- Easy
- 45
- 1100
- WU: Swim 4 laps (200 yds) warm up.
- MS: The next set will be 10 x 50 on 30" rest. This means 50 yards sprint, 10x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
- CD: Then swim 100 yards easy cool down.
- Time: 1h 00m
- Bike Strength
- Strength
- 60
- 60' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
- Time: 30m
- Distance: 1800.00 yards
- Form Swim
- Form
- 30
- 1800
- 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.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep HR in Zone 1-2.
- Time: 40m
- Run Base
- Endurance
- 40
- Run 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.
Day 29
Day 30
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.
Day 31
Day 32
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.
Day 33
Off Day!
Day 34
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.
Day 35
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.