• Week 1
    Print Week

    • Day 113

    RUN
    • Time: 50m
    • Run Speed
    • Speed/Efficiency
    • 50
    • 50' run with 8x30" 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.
    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.

    SWIM
    • Time: 1h 00m
    • Distance: 2700.00 yards
    • Endurance
    • 60
    • 2700
    • WU: 400 Warm-up
    • MS:
    • 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

    Day 114

    BIKE
    • Time: 1h 00m
    • Raise Bike LT
    • LT
    • 60
    • WU: 15'
    • MS: 4' hard (at LT), 6' easy (zone 2). Do this 3x.
    • CD: 15'
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      25
      30
    • BACK
      Bent-Arm Pulldown
      3
      25
      30
    • LEGS
      Leg Press
      3
      25
      30
    • BACK
      Seated row
      3
      25
      30
    • LEGS
      Leg Extensions
      3
      25
      30
    • LEGS
      Hamstring curl
      3
      25
      30
    • CORE
      Core #2
      1
      0
      0

    Day 115

    RUN
    • 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.
    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.

    SWIM
    • Time: 50m
    • Distance: 2200.00 yards
    • Pacing
    • LT
    • 50
    • 2200
    • WU: 400 swim.
    • MS: 10x50, sprint first 1/2 lap, on 15s rest. 10x100 on 20s rest. First 25 is hard, then 75 cruise.
    • CD: 300 easy.

    Day 116

    BIKE
    • Time: 1h 00m
    • Spin Class
    • Aerobic Fitness
    • 60
    • Stay with a smooth pedaling stroke and keep your HR aerobic!

    Day 117

    SWIM
    • Time: 30m
    • Distance: 2000.00 yards
    • Swim Form
    • Form
    • 30
    • 2000
    • 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. 10 x 100 (10") moderate. 4 x 50 kick (20") moderate.
    • CD: 200 easy alternating 50 pull, 50 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 118

    RUN
    • Time: 1h 00m
    • Run Hill Repeats
    • Strength
    • 60
    • WU: 15'
    • MS: Then run 6x2' up a hill. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
    • CD: 15' Stretch when done and add in Core 1, 2 or 3.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      25
      30
    • BACK
      Bent-Arm Pulldown
      3
      25
      30
    • LEGS
      Leg Press
      3
      25
      30
    • BACK
      Seated row
      3
      25
      30
    • LEGS
      Leg Extensions
      3
      25
      30
    • LEGS
      Hamstring curl
      3
      25
      30
    • CORE
      Core #1
      1
      0
      0

    Day 119

    BIKE
    • Time: 35m
    • Big Gear
    • Power
    • 35
    • WU: 5'
    • MS: 4x30" sprint - with 1' recovery, then 4x1' sprints - standing 2' recovery and then 4x30" sprint again with 1' recovery.
    • CD: 5'