- Time: 50m
- Bike ME
- Muscular Endurance
- 50
- WU: 15'
- MS: 5x3' w/ 1' RI:
- #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 RPE 8 in first 45s and hold
- CD: 15'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS2 Leg Squats32025
- BACKBent-Arm Pulldown32025
- LEGSLeg Press32025
- BACKSeated row32025
- LEGSLeg Extensions32025
- LEGSHamstring curl32025
- CORECore #3200
- Time: 20m
- Run Base
- Endurance
- 20
- 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.
- Time: 55m
- Distance: 2225.00 yards
- Pacing
- Speed
- 55
- 2225
- WU: 500
- MS: These are all done at an all out effort.
- 5x100 on 10" rest
- 10x50 on 30" rest
- 15x25 on 45" rest.
- 5x50 kick on 10" rest
- CD: 100
- Time: 55m
- Bike Hill Repeats
- Strength
- 55
- WU: 15'
- MS: Then 6x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit RPE 8. Keep RPE at 5-6 out of 10.
- CD: 15'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS32025
- BACK32025
- LEGS32025
- BACK32025
- LEGS32025
- LEGS32025
- CORE200
- Time: 20m
- Run Speed
- Speed/Efficiency
- 20
- 20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point.
- Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 15m
- Distance: 3350.00 yards
- Endurance
- 75
- 3350
- WU: 400
- 4 * 300 w/:30 rest
- - Idea here: 1st swim moderate straight
- - 2nd even split 150's
- - 3rd descend 100's
- - 4th descend 75's
- 2nd should be faster than the first and 3rd fast than 2nd so on…
- 100 loosen ( easy)
- 10 * 25 kick :10 RI
- 600 pull w/ paddles
- 8 * 75 on evens (2,4 etc) middle 25 is fast and on the odds 1st and last 25 fast - rest is 15"
- CD: 200
- Day Off!
- Time: 45m
- Bike Base
- Endurance
- 45
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 1h 00m
- Distance: 3100.00 yards
- Form Swim
- Endurance
- 60
- 3100
- WU: 300 swim & 4x75 choice (free or non free) on 10".
- MS:
- 4x400 pull with 60" rest.
- 2x100 kick w/20" rest.
- 10x50 on 10" rest.
- CD: 200
- Time: 30m
- Run Base
- Endurance
- 30
- 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.
Day 36
Day 37
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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 38
Day 39
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 40
Day 41
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 42
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.