• Week 1
    Print Week

    • Day 36

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 37

          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.
          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: 45m
          • Distance: 2300.00 yards
          • Swim Form
          • Form
          • 45
          • 2,300
          • WU: 400 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. 12 x 100 (10" rest between) moderate. 4 x 50 kick (20" rest between) moderate.
          • CD: 200 easy alternating 50 pull, 50 swim.

          Day 38

          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
          • 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

          Day 39

          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 this TT.
          Comments and Definitions

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

          SWIM
          • Time: 1h 05m
          • Distance: 3250.00 yards
          • Speed
          • Speed/Endurance
          • 65
          • 3,250
          • WU: 400
          • MS:
          • 6x75 on 20" rest - moderate pace.
          • 12x100 on 10" rest.
          • 200 easy.
          • 8x100 30" rest. The 100 is swum as follows:
          • - 1st 25 is a drill.
          • - 2nd 25 is kick (no board).
          • - 3rd 25 is swim.
          • - 4th 25 is sprint.
          • CD: 200

          Day 40

          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.
          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 41

          RUN
          • Time: 1h 20m
          • Run Base
          • Endurance
          • 80
          • Run 80' 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.
          SWIM
          • Time: 1h 20m
          • Distance: 4200.00 yards
          • Swim Endurance - KEY WORKOUT
          • IM Training
          • 80
          • 4200
          • WU: 1,000 easy.
          • MS: 500 non-free mix.
          • 3 x 500 free with 2 minutes rest between each
          • 1,000 straight free at goal IM pace.
          • CD: 200 non-free cooldown.

          Day 42

          BIKE
          • Time: 3h 00m
          • Bike Base - KEY WORKOUT
          • Endurance
          • 180
          • 180' ride on a flat to rolling course. Keep HR in Zone 1-2.
          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.