• Week 1
    Print Week

    • Day 22

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 23

          RUN
          • Time: 1h 00m
          • Time Trial - KEY WORKOUT
          • TT
          • 60
          • After 10 min. warm up, you are going to run 3 miles (read as: 12 laps) on a track. Set your HRM to target zone of 150 with absolute +/- of 3 beats for your alarm.
          • Get up to 150 a.s.a.p., hold it there, it is very important to keep the HRM from beeping in that narrow HR range. Record your 800 splits and HR from your watch, and total time. Next TT you should see your average HR drop a little. Find a track to do this on.
          SWIM
          • Time: 30m
          • Distance: 1500.00 yards
          • Easy swim
          • Recovery
          • 30
          • 1500
          • WU: 500
          • MS: 5x100 with 15 seconds rest, moderate (6 or 7 effort on a scale 1- 10 effort level).
          • CD: 500

          Day 24

          BIKE
          • Time: 1h 10m
          • Bike Base
          • Endurance
          • 70
          • 70' ride on a flat to gently rolling course. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).
          Strength
          • Time: 45m
          • Exercise
            Sets
            Min reps
            Max reps
          • CHEST
            Pushups
            3
            0
            0
          • TRICEPS
            Dips
            3
            0
            0
          • BACK
            To-chest pull-ups
            3
            0
            0
          • LEGS
            Leg Press
            3
            0
            0
          • LEGS
            Squats
            3
            0
            0
          • CORE
            Core #1
            1
            0
            0
          • CORE
            Core #2
            0
            0
            0

          Day 25

          RUN
          • Time: 30m
          • Run Base
          • Endurance
          • 30
          • Run 30' 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 with high knees. Stretch when done and add in Core 1, 2 or 3.
          SWIM
          • Time: 50m
          • Distance: 2500.00 yards
          • Easy swim - KEY WORKOUT
          • Endurance
          • 50
          • 2,500
          • Easy 2.5k straight swim.

          Day 26

          BIKE
          • Time: 55m
          • IM early base
          • Trainer/Road
          • 55
          • Warm up 10 min. build from easy 60 rpms (in aero) in large ring for 5 min. 70 for 5 min., 80 for 5 min., 90 for 5 min. back down to 80, 70, 60 for 5 min. each. 10 min. cool down Z1. Keep HR below top end of Z3 at all times, you may have to use an easy cog to stay below Z3, but stay in big ring.
          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: 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.

          Day 27

          RUN
          • Time: 35m
          • Run Base
          • Endurance
          • 35
          • Run 35' 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 with high knees. 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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

          SWIM
          • Time: 1h 00m
          • Distance: 2500.00 yards
          • Swim Tempo
          • Tempo
          • 60
          • 2500
          • WU: 100 breast/100 free/50 fly or free if you don't do fly well/50 kick.
          • MS:
          • 5 x 200 free at T pace, 30" (seconds) rest between.
          • 5 x 200 pull w/paddles, 15" (seconds) rest between.
          • CD: 200 backstroke easy.

          Day 28

          BIKE
          • Time: 1h 15m
          • Bike Base - KEY WORKOUT
          • Endurance
          • 75
          • 75' ride on a flat course to gently rolling. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).