• Week 1
    Print Week

    • Day 127

    RUN
    • Time: 1h 00m
    • Raise LT
    • Race Specific
    • 60
    • WU: 10'
    • MS: 5x5' at LT w/3' recovery.
    • CD: 10'
    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.

    SWIM
    • Time: 1h 00m
    • Distance: 2400.00 yards
    • Endurance
    • 60
    • 2400
    • WU: 400 warm-up
    • MS: 8 * 25 ez/hard
    • 8 * 100 on 1:00 rest - go through the following set twice
    • 1.) 75ez - 25 fast
    • 2.) 50ez - 50 fast
    • 3.) 25ez - 75 fast
    • 4.) 100 fast
    • 200 loosen (easy swim)
    • 6 * 100 pull on 1" rest
    • CD: 200

    Day 128

    BIKE
    • Time: 30m
    • Big Gear
    • Power
    • 30
    • WU: 10'
    • MS: 4x2 minute sprint, with 2' recovery.
    • CD: 5'

    Day 129

    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: 45m
    • Distance: 1600.00 yards
    • Speed
    • 45
    • 1600
    • WU: 300 & 6x50 on 10" rest.
    • MS: 8x100 on 20" rest.
    • CD: 200.

    Day 130

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

    Day 131

    SWIM
    • Time: 50m
    • Distance: 2400.00 yards
    • Swim TT
    • Assess Fitness
    • 50
    • 2400
    • WU: 500 warm up (wu). 8 x 50 on 15 sec rest.
    • MS: 7 x 200 on 20" rest.
    • CD: 100 very easy - make sure you keep track of your avg pace for the 200s and email me the results.

    Day 132

    RUN
    • Time: 1h 10m
    • Run Hill Repeats
    • Strength
    • 70
    • WU: 15'
    • MS: Then run 10x2' up a hill. HR on the uphills can hit low Z4. Recover on the downhills. Keep HR in Zone 1-2 otherwise.
    • CD: 15'. Stretch when done and add in Core 1, 2 or 3.

    Day 133

    BIKE
    • Time: 45m
    • Bike Strength
    • Strength
    • 45
    • 45' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.