• Week 1
    Print Week

    • Day 78

    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. 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: 1h 00m
    • Distance: 2900.00 yards
    • Swim Endurance
    • Endurance
    • 60
    • 2900
    • WU: 300 Free & 3x100 on 20" rest. Then 200 Technique (drill)
    • MS: 3x100 15" rest.
    • 200 Kick then, 3x100 10" rest, 200 Pull and then 3x100 5" rest, 200 Easy. Then sprint 16x25 FAST! 30" rest.
    • CD: 200

    Day 79

    BIKE
    • Time: 30m
    • Trainer
    • Efficiency
    • 30
    • WU: 15'
    • MS: 3' at 100 RPM. 2' at 110 RPM. 1 'at 120 RPM or highest sustainable RPM.
    • CD: 10'
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      20
      25
    • BACK
      Bent-Arm Pulldown
      3
      20
      25
    • LEGS
      Leg Press
      3
      20
      25
    • BACK
      Seated row
      3
      20
      25
    • LEGS
      Leg Extensions
      3
      20
      25
    • LEGS
      Hamstring curl
      3
      20
      25
    • CORE
      Core #3
      2
      0
      0

    Day 80

    RUN
    • Time: 45m
    • Run Base
    • Endurance
    • 45
    • 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: 2500.00 yards
    • Pacing
    • LT
    • 40
    • 2500
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 15x100 @T-pace - 5". Your rest is 15".
    • CD: 300 easy.

    Day 81

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

    Day 82

    SWIM
    • Time: 30m
    • Distance: 1500.00 yards
    • Easy swim
    • Recovery
    • 30
    • 1500
    • Easy swim. 500 wu, 500 pull w/paddles. 10x50 on 20" rest. Swim easy and focus on form.
    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.

    Day 83

    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.

    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      20
      25
    • BACK
      Bent-Arm Pulldown
      3
      20
      25
    • LEGS
      Leg Press
      3
      20
      25
    • BACK
      Seated row
      3
      20
      25
    • LEGS
      Leg Extensions
      3
      20
      25
    • LEGS
      Hamstring curl
      3
      20
      25
    • CORE
      Core #3
      2
      0
      0
    Comments and Definitions

    Period AA
    Sets 2-3
    Reps 20-25
    Speed Slow
    Recovery 1-1.5'
    Time 75

    Day 84

    BIKE
    • Time: 1h 00m
    • Big Gear
    • Power
    • 60
    • Start in big ring, easiest gear. Spend 3' in each gear gradually working your way to hardest gear (total 27'). Leaving it in big ring, hardest gear, do 10 x (30" grind, 30" all out, 30" grind, 30" stand). Do 5' grind in big ring, hardest gear. Gradually work your way back to your easiest gear by 1' per gear for cool-down. Grind means sitting back on saddle, turning pedals over, not worrying about cadence.