• Week 1
    Print Week

    • Day 57

    RUN
    • Time: 40m
    • Run Speed
    • Speed/Efficiency
    • 40
    • WU: 10'
    • MS: 8-12 x 15" pick-ups, (strides) - about as fast as 5k pace - quick NOT all out -with FULL recovery, these are meant to be very fast.
    • CD: 10' Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    CFD - Closed Fist Drill - You will be swimming freestyle with your hands closed in a fist. This should get you to have a better 'feel' for the water. Unless noted otherwise, this is usually done by swimming with your hands closed in a fist for 4 strokes, and then open your hands for 4 strokes, alternating until you get to the other end. SAD - Single Arm Drill - Push off the wall with both arms extended in front of you with your hands touching, one on top of the other. Rotate to your side so that you are lying on your left side with your left arm in front on you. Now, swim down the pool, using only your right arm - once you get to the other end, try the same thing, this time lying on your right side and swimming with your left arm only. Keep a strong kick going and focus on the pull portion of the stroke.

    SWIM
    • Time: 50m
    • Distance: 1700.00 yards
    • Swim Drills
    • Form
    • 50
    • 1700
    • WU: 200 easy swimming. 4x50 swim golf.
    • Swim to the deep end of the pool and do 4x20" of vertical kicking. Hands are above water, keep your head up! Rest is 20" treading water.
    • MS: Then 8x50 drills, all on 20" rest. 2x50 are CFD (closed fist drill), 2x50 are SAD (Single arm drill), 2x50 are CFD, 2x50 are Swim.
    • Swim an easy 100 focusing CFD, swim 1/2 length with fist closed, then open it and feel the POWER! Now repeat the set again, 8x50. Swim another 100 easy CFD.
    • Last set is 4x50 Swim golf. How does your score compare to the first go-around?
    • CD: Easy 100

    Day 58

    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.
    • CD: 10'
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0

    Day 59

    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: 40m
    • Distance: 2200.00 yards
    • Pacing
    • LT
    • 40
    • 2200
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 12x100 @T-pace + 3". Your rest is 15".
    • CD: 300 easy.

    Day 60

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

    Day 61

    SWIM
    • Time: 45m
    • Distance: 2000.00 yards
    • Speed
    • 45
    • 2000
    • WU: 500 mix non-freestyle. 200 kick.
    • MS: 5 x 200 free, build from easy to mass race swim start pace by last 50. Rest 20" between.
    • CD: 300 mix non-free cooldown.
    Comments and Definitions

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

    Day 62

    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
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0
    Comments and Definitions

    Period AA
    Sets 2-3
    Reps 15-20
    Speed Slow
    Recovery 1-1.5'
    Time 75

    Day 63

    BIKE
    • Time: 50m
    • Raise Bike LT
    • LT
    • 50
    • WU: 10'
    • MS: 4' hard (at LT), 2' easy (zone 2). Do this 5x.
    • CD: 10'