- Time: 30m
- Trainer
- Efficiency
- 30
- WU: 10'
- MS: 4' at 100 RPM. 3' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM
- CD: 10'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS32530
- BACK32530
- LEGS32530
- BACK32530
- LEGS32530
- LEGS32530
- 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. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on track the or measured course (flat). Record the time 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
- Swim TT
- 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
- Spin Class
- Aerobic Fitness
- 60
- Stay with a smooth pedaling stroke and keep your HR aerobic!
- Time: 30m
- Distance: 1800.00 yards
- Swim Form
- 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: 1h 00m
- Run Base
- Endurance
- 60
- 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: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS32530
- BACK32530
- LEGS32530
- BACK32530
- LEGS32530
- LEGS32530
- CORE100
- 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. 10 minutes into the time trial punch the lap button on your heart rate monitor and record your average heart rate for the last 20 minutes. Also record distance covered or average speed. Cool down for at least 15 minutes.
Day 106
Day 107
BIKE
Strength
Day 108
RUN
SWIM
Day 109
BIKE
Day 110
SWIM
Comments and Definitions
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 111
RUN
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.
Strength
Comments and Definitions
Period AA
Sets 2-3
Reps 25-30
Speed Slow
Recovery 1-1.5'
AND Core #1, 2, and 3
Time 75min
Day 112
BIKE
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.