• Week 1
    Print Week

    • Day 106

    BIKE
    • Time: 1h 30m
    • Recovery
    • Very Easy
    • 90
    • Easy spin for 90' in small chain ring (or middle ring if you have a triple crankset.) Zone 1 to upper 2 only.
    RUN
      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 #1
        1
        0
        0

      Day 107

      RUN
      • Time: 1h 00m
      • Run Base
      • Endurance
      • 60
      • Run 60' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands. Stretch when done and add in Core 1, 2 or 3.
      Comments and Definitions

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

      SWIM
      • Time: 1h 15m
      • Distance: 4000.00 yards
      • Swim Endurance
      • Form
      • 75
      • 4000
      • WU: 500 alternate stroke warmup.
      • MS:
      • 5 x 100 kick w/15 sec. rest between.
      • 10 x 200 free with 20 seconds rest between at Z1-Z2 effort level.
      • 5 x 100 kick w/15 sec. rest between.
      • CD: 500 alternate stroke cooldown.

      Day 108

      BIKE
      • Time: 1h 10m
      • Bike Hill Repeats - KEY WORKOUT
      • Strength
      • 70
      • WU: 15'
      • MS: Then 4x5' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
      • CD: 15'
      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.

      RUN
      • Time: 45m
      • Run Base
      • Endurance
      • 45
      • Run 45' 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.

      Day 109

      BIKE
      • Time: 1h 00m
      • Recovery
      • Very Easy
      • 60
      • Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled. Zone 1 only.
      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.

      RUN
      • Time: 40m
      • Run Base
      • Endurance
      • 40
      • Run 40' 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.
      SWIM
      • Time: 50m
      • Distance: 3000.00 yards
      • Speed
      • Speed
      • 50
      • 3,000
      • WU: 200 yds of different strokes.
      • MS:
      • 1,000 time trial.
      • 500 pull with paddles.
      • 2x:
      • - 200 yd free w/ 20" rest
      • - 150 yd free w/ 15" rest
      • - 100 w/ 10" rest, 50 w/ 1' rest
      • CD: 300
      Sports
      • Sport
        Time
      • Core Training
        45m
      Comments and Definitions

      Stretching/Core
      Stretch - use D3 program
      Core Strength 15' - 2x through of Core 1, 2 or 3
      Flex Band Routine - please see D3 Athletes Page

      Day 110

      BIKE
        Comments and Definitions

        Off Day!

        SWIM
          RUN

            Day 111

            RUN
            • Time: 2h 40m
            • Run Base - KEY WORKOUT
            • Endurance
            • 160
            • Run 160' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, hands, and high knees. Stay hydrated and eat! Stretch when done and add in Core 1, 2 or 3.

            Day 112

            BIKE
            • Time: 1h 00m
            • Recovery
            • Very Easy
            • 60
            • Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled. Zone 1 only.
            SWIM
            • Time: 1h 15m
            • Distance: 4000.00 yards
            • Swim Endurance - KEY WORKOUT
            • Endurance
            • 75
            • 4000
            • WU: 400 non-free.
            • MS: 700/600/500/400/300/200/100 freestyle at T-pace with 100 backstroke or kickboard recovery between each freestyle set.
            • CD: 200 non-freestyle or kicking mix.
            RUN
            • Time: 20m
            • Run Brick
            • Strength
            • 20
            • Warm up easy 5 minutes. Run 10' on a flat course or treadmill after bike workout. 5 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.