• Week 1
    Print Week

    • Day 64

    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.
    SWIM
    • Time: 50m
    • Distance: 1850.00 yards
    • Speed
    • 50
    • 1850
    • WU: 300
    • MS: 12x50 (mix strokes on odd # , even # are free) on 20" rest. Then 6x125 (50 Z4, 25 Z2, build 25, 25 Z2) - this teaches you to mix speeds - in case you need to catch a pack in front of you during a race.
    • CD: 200

    Day 65

    BIKE
    • Time: 30m
    • Trainer
    • High RPM Spin
    • 30
    • WU: 10'
    • MS: 10' at 105+ RPMS.
    • 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 66

    RUN
    • Time: 20m
    • Run Base
    • Endurance
    • 20
    • 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: 25m
    • Distance: 1200.00 yards
    • Easy swim
    • Endurance
    • 25
    • 1200
    • Easy 1.2k straight swim.

    Day 67

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 68

          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 69

          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.

          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 70

          BIKE
          • Time: 50m
          • Bike ME
          • Muscular Endurance
          • 50
          • WU: 15'
          • MS: 5x3' w/ 1' RI
          • #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'