• Week 1
    Print Week

    • Day 22

    RUN
    • Time: 30m
    • Run Speed
    • Speed/Efficiency
    • 30
    • 30' 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: 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.

    Day 23

    BIKE
    • Time: 55m
    • Trainer
    • Efficiency
    • 55
    • WU: 10'
    • MS: 1' spin with each leg. One foot is clipped in, the other foot is unclipped, not pedaling. Then spin for 30" easy. Do this cycle 6x or for 15 minutes. After the 6th cycle spin high RPMS (100+) for 5', then repeat with 6 more cycles. After 6th cycle,
    • 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 24

    RUN
    • Time: 40m
    • Run Base
    • Endurance
    • 40
    • 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: 40m
    • Distance: 2000.00 yards
    • Pacing
    • LT
    • 40
    • 2000
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 10x100 @T-pace +3". Your rest is 15".
    • CD: 300 easy.

    Day 25

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 26

          SWIM
          • Time: 45m
          • Distance: 2150.00 yards
          • Endurance
          • Continuous Swim
          • 45
          • 2150
          • WU: Warm up 200 easy free, 50 easy kickboard.
          • MS: 8 x 200 free at T pace + 5 per 100 (last 200 is cool down though). Alternate 50 hard kick between each 200, one on back, next on front, and so on.
          • CD: End on last 200 of set using easy, slow stroke for cool down.
          Comments and Definitions

          Kick (Regular) - regular kickboard kick (front) or kick on back with hands over head, fingers locked.

          Day 27

          RUN
          • 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.
          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
          • 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
          Comments and Definitions

          Period AA
          Sets 1-2
          Reps 12-15
          Speed Slow
          Recovery 1-1.5'
          Time 45

          Day 28

          BIKE
          • Time: 1h 25m
          • Bike ME
          • Muscular Endurance
          • 85
          • WU: 15'
          • MS: 5x3' w/ 1' RI, Repeat w/ 15' of Zn1-2 riding in between sets.
          • #1 End at low Zn 3
          • #2 End at middle Zn 3
          • #3 End at upper Zn 3
          • #4 End at lower Zn 4
          • #5 Build to Zn 4 in first 45s and hold.
          • CD: 15'