• Week 1
    Print Week

    • Day 114

    BIKE
    • Time: 1h 20m
    • Endurance
    • Form
    • 80
    • WU: 10 min Z1 spin.
    • MS: Z2 aero position, 80 + rpms. Keep hips from wobbling and bike from leaving a straight line down the road. Push/pull gears all around the pedal stroke.
    • CD: 10'
    Comments and Definitions

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

    SWIM
    • Time: 1h 30m
    • Distance: 4000.00 yards
    • Pacing
    • Endurance
    • 90
    • 4000
    • WU: 200-easy. 4 x 50 moderate free w/15 sec. rest between.
    • MS: 30 x 100 steady-cruise Ironman pace, w/15 sec. rest.
    • 300 kick
    • CD: 300 easy