• Week 1
    Print Week

    • Day 85

    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: 50m
    • Distance: 2200.00 yards
    • Speed
    • 50
    • 2200
    • WU: 300 w/drills.
    • MS: 20x50 Z4, on 20" rest. Then 10x50 sprint first 25, easy 25 on 15" rest. Then 300 Z3.
    • CD: 100.

    Day 86

    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'

    Day 87

    RUN
    • Time: 45m
    • Raise LT
    • Race Specific
    • 45
    • WU: 7' wu. At 7' add in a 30" acceleration every 90" (this is 30" fast, 1' recovery). You should be 13' into the run by now.
    • MS: Main set is 3 x 5 minutes at LT;
    • #1 should have you ending your 5 minutes at just about mid-Zone 3.
    • #2 should see you finishing right at Zone 4a.
    • #3 should have you finishing right at Z5.
    • Between repeats you will get a rest interval of 3 minutes. The 3 minutes should be easy enough to allow your heart rate to come back down to Zone 2.
    • CD: After your 3rd repeat you will run a 10 minute cool down and stretch for at least 10 minutes. 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.

    SWIM
    • Time: 50m
    • Distance: 2000.00 yards
    • Endurance
    • 50
    • 2000
    • WU: 400
    • MS: 300 on 1:30 rest
    • 2 * 150 on :45 rest
    • 4 * 75 on :30 rest
    • 100 loosen (easy)
    • 4*100 pull w/ paddles on :30 rest
    • CD: 200

    Day 88

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

    Day 89

    SWIM
    • Time: 40m
    • Distance: 2000.00 yards
    • Speed
    • 40
    • 2000
    • WU: 400 free warm up.
    • The following to be done at Tpace minus 3" per 100.
    • MS: 50/100/50/100/200, repeat. 10" rest between.
    • CD: 600 mix non-free cooldown.

    Day 90

    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 91

    BIKE
    • Time: 1h 00m
    • Raise Bike LT
    • LT
    • 60
    • WU: 10'
    • MS: 7x2' at Z4, rest is 2'. Then 5x1' at Z5 rest is 1'
    • CD: 10'