• Week 1
    Print Week

    • Day 22

    BIKE
    • Time: 1h 25m
    • Bike ME
    • Muscular Endurance
    • 85
    • WU: 15'
    • MS: 5x3' w/ 1' RI. You are going to do this set 2x w/ 15' of RPE 2/3 riding in between sets:
    • SET 1
    • #1 End at low RPE 7
    • #2 End at middle RPE 7
    • #3 End at upper RPE 7
    • #4 End at lower RPE 8
    • #5 Build to middle RPE 8 in first 45s and hold.
    • 15' of RPE 2/3 riding in between sets
    • SET 2:
    • #1 End at middle RPE 7
    • #2 End at upper RPE 7
    • #3 End at lower RPE 8
    • #4 End at upper RPE 8
    • #5 Build to RPE 9 in first 45s and hold.
    • CD: 15'
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      20
      25
    • BACK
      Bent-Arm Pulldown
      3
      20
      25
    • LEGS
      Leg Press
      3
      20
      25
    • BACK
      Seated row
      3
      20
      25
    • LEGS
      Leg Extensions
      3
      20
      25
    • LEGS
      Hamstring curl
      3
      20
      25
    • CORE
      Core #2
      2
      0
      0

    Day 23

    RUN
    • Time: 45m
    • Run Base
    • Endurance
    • 45
    • Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    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. 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: 50m
    • Distance: 2000.00 yards
    • Pacing
    • Endurance
    • 50
    • 2000
    • WU: 400
    • 300 on 1:30 rest
    • 2 * 150 on :45 rest
    • 4 * 75 on :30 rest
    • 100 loosen (easy)
    • 4*100 pull w/ paddles on :30 rest
    • CD: 200

    Day 24

    BIKE
    • Time: 1h 00m
    • Bike Base
    • Endurance
    • 60
    • Ride on a flat course. Keep RPE at 5-6 out of 10.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      20
      25
    • BACK
      Bent-Arm Pulldown
      3
      20
      25
    • LEGS
      Leg Press
      3
      20
      25
    • BACK
      Seated row
      3
      20
      25
    • LEGS
      Leg Extensions
      3
      20
      25
    • LEGS
      Hamstring curl
      3
      20
      25
    • CORE
      Core #3
      2
      0
      0

    Day 25

    RUN
    • Time: 50m
    • Raise LT
    • Race Specific
    • 50
    • WU: 10'
    • MS: 4x5' at RPE 8.5/9 w/3' recovery.
    • CD: 10'
    Comments and Definitions

    Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 45m
    • Distance: 2200.00 yards
    • Endurance
    • Continuous Swim
    • 45
    • 2200
    • WU: 200 easy free, 50 easy kickboard.
    • MS: 8 x 200 free at T pace + 5 per 100 (last 200 is cool down though). Alternate 50 hard kick between each 200, one on back, next on front, and so on.
    • CD: End on last 200 of set using easy, slow stroke for cool down.

    Day 26

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 27

          BIKE
          • Time: 1h 15m
          • Bike Strength
          • Strength
          • 75
          • 75' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit RPE 8. Keep RPE at 5-6 out of 10.
          SWIM
          • Time: 45m
          • Distance: 2200.00 yards
          • Form Swim
          • LT
          • 45
          • 2200
          • WU: 400 swim then 6x50 on 15" rest.
          • MS: 12x100 @T-pace - 5". Your rest is 15".
          • CD: 300 easy.

          Day 28

          BIKE
          • Time: 45m
          • Bike Base
          • Endurance
          • 45
          • Ride on a flat course. Keep RPE at 5-6 out of 10.
          Comments and Definitions

          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.

          RUN
          • Time: 1h 15m
          • Run Base
          • Endurance
          • 75
          • Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.