- Time: 1h 00m
- Bike LT Test
- Assess Fitness
- 60
- BT: Long warm-up of at least 15 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. Record distance covered or average speed. Cool down for at least 15 minutes.
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS2 Leg Squats3815
- BACKBent-Arm Pulldown3815
- LEGSLeg Press3815
- BACKSeated row3815
- LEGSLeg Extensions3815
- LEGSHamstring curl3815
- CORECore #1100
- 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.
- Time: 1h 00m
- Distance: 2800.00 yards
- Pacing
- Endurance
- 60
- 2800
- WU: 400
- 3 * 200 0:45 rest
- 8 * 25 kick :10 rest
- 4 * 100 0:25 rest
- 8 * 25 kick :10 rest
- 5 * 50 :10 rest
- 100 loosen easy swim
- 6 * 75 pull with paddles 0:20 rest
- CD: 200
- Time: 1h 15m
- Bike Base
- Endurance
- 75
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- LEGS3815
- BACK3815
- LEGS3815
- LEGS3815
- CORE100
- Time: 50m
- Run TT
- Assess Fitness
- 50
- After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. This can be run on the track or measured course (flat). Record the time/distance and get a 10 minute cool down. Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 00m
- Distance: 2800.00 yards
- Assess Fitness
- 60
- 2800
- WU: 500 warm up (wu). 8 x 50 on 15 sec rest.
- MS: 1000 yd TT (time trial) for time. After TT - swim a very easy 100. After easy swim -3x200 at the same effort at the TT - on 15" rest.
- CD: 200
- Your TT time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.
- Time: 1h 00m
- Strength
- Race Specific Prep
- 60
- After 15' wu, ride a rolling course, sprint the uphills and on the flat section go into your race pace effort. Go right into the run brick
- Time: 25m
- Strength
- Race Day Specific
- 25
- Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 10-12 minutes.
- Time: 1h 00m
- Distance: 2900.00 yards
- Form Swim
- Endurance
- 60
- 2900
- WU: 300 Free then 3x100 on 20" rest. 200 Technique (drill)
- MS:
- 3x100 15" rest
- 200 Kick
- 3x100 10" rest
- 200 Pull
- 3x100 5" rest
- 200 Easy
- Then sprint 16x25 FAST! 30" rest.
- CD: 200
- Time: 30m
- Bike Base
- Recovery
- 30
- Ride on a flat course. Keep RPE at 5-6 out of 10.
Day 43
Day 44
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 45
Day 46
Day 47
Off Day!
Day 48
'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 49