• Week 1
    Print Week

    • Day 99

    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

    Catch Up Drill - Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 45m
    • Distance: 2300.00 yards
    • Speed
    • 45
    • 2300
    • WU: 300 & then 4x50 catch up stroke on 20"rest.
    • MS: 8x50, 4x100, 2x200, all on 20" rest. Hold T-Pace - 5". Then 4x100 kick, on 15" rest.
    • CD: 200.

    Day 100

    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: 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 101

    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: 30m
    • Distance: 1400.00 yards
    • Swim Form
    • Form
    • 30
    • 1400
    • WU: 200 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. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.
    • CD: 200 easy alternating 50 pull, 50 swim.

    Day 102

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

    Day 103

    SWIM
    • Time: 50m
    • Distance: 2500.00 yards
    • Endurance
    • 50
    • 2500
    • WU: 400
    • MS:
    • 4 * 150 2:45
    • 2 * 50 Back loosen (easy)
    • 4 * 100 1:45
    • 2 * 50 Back loosen (easy)
    • 4 * 50 :45
    • 100 EZ
    • 4 * 100 pull w/paddles 1:45
    • CD: 200
    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 104

    RUN
    • Time: 45m
    • Run Hill Repeats
    • Strength
    • 45
    • WU: 15'
    • MS: Then run 4x2' up a hill. HR on the uphills can hit low Z4. Recover on the downhills. Keep HR in Zone 1-2 otherwise.
    • CD: 15' Stretch when done and add in Core 1, 2 or 3.
    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 105

    BIKE
    • Time: 1h 30m
    • Big Gear
    • Power
    • 90
    • Start in big ring, easiest gear. Spend 5' in each gear gradually working your way to hardest gear (total 45'). 5 x (5' ride aerobically in middle gear, 2' stand in big ring, hardest gear). Gradually work your back to your easiest gear by 1' for cool-down.