• Week 1
    Print Week

    • Day 15

    RUN
    • 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.
    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: 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.

    Day 16

    BIKE
    • 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'
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      12
      15
    • BACK
      Bent-Arm Pulldown
      2
      12
      15
    • LEGS
      Leg Press
      2
      12
      15
    • BACK
      Seated row
      2
      12
      15
    • LEGS
      Leg Extensions
      2
      12
      15
    • LEGS
      Hamstring curl
      2
      12
      15
    • CORE
      Core #1
      2
      0
      0

    Day 17

    RUN
    • 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.
    SWIM
    • Time: 45m
    • Distance: 1400.00 yards
    • Swim TT
    • Assess Fitness
    • 45
    • 1400
    • WU: 200 warm up (wu). 8 x 50 on 15 sec rest.
    • MS: 500 yd TT (time trial) for time.
    • CD: 300

    Day 18

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 19

          SWIM
          • Time: 25m
          • Distance: 1200.00 yards
          • Easy swim
          • Endurance
          • 25
          • 1200
          • Easy 1.2k straight swim.

          Day 20

          RUN
          • Time: 55m
          • Run Base
          • Endurance
          • 55
          • 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.
          Strength
          • Time: 45m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            2 Leg Squats
            2
            12
            15
          • BACK
            Bent-Arm Pulldown
            2
            12
            15
          • LEGS
            Leg Press
            2
            12
            15
          • BACK
            Seated row
            2
            12
            15
          • LEGS
            Leg Extensions
            2
            12
            15
          • LEGS
            Hamstring curl
            2
            12
            15
          • CORE
            Core #1
            2
            0
            0

          Day 21

          BIKE
          • 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.
          Comments and Definitions

          BT = 'Breakthrough' Workout - an important workout that is intended to cause a significant, positive, adaptive response.