• Week 1
    Print Week

    • Day 50

    BIKE
    • Time: 1h 50m
    • Bike Base
    • Endurance
    • 110
    • 110' ride on a rolling to flat course. Keep HR in Zone 1-2.

    Day 51

    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.
    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.

    SWIM
    • Time: 1h 00m
    • Distance: 2600.00 yards
    • Speed
    • Race Start Speed
    • 60
    • 2,600
    • WU: 4x200 no warm up on 3:30.
    • MS: 500 at race pace. Rest 1'
    • 6x200 at race pace with 30" rest.
    • CD: 100
    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
    Comments and Definitions

    Period AA
    Sets 2-3
    Reps 20-25
    Speed Slow
    Recovery 1-1.5'
    Time 75

    Day 52

    BIKE
    • Time: 1h 15m
    • Bike Base
    • 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).

    Day 53

    RUN
    • Time: 50m
    • Raise LT - KEY WORKOUT
    • Race Specific
    • 50
    • WU: 10'
    • MS: 5x5' at LT w/1' recovery.
    • CD: 10'
    SWIM
    • Time: 45m
    • Distance: 1800.00 yards
    • Swim TT
    • Assess Fitness
    • 45
    • 1800
    • WU: 200 warm up (wu). 8 x 50 on 15 sec rest.
    • MS: 1000 yd TT (time trial) for time.
    • CD: 200
    • The time for the 1,000 is divided by 10, to get your avg. pace. This pace is now known as your T-Pace.

    Day 54

    BIKE
      SWIM
        RUN
          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 55

          RUN
          • Time: 1h 30m
          • Run Base
          • Endurance
          • 90
          • Run 90' 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 10m
          • Distance: 3400.00 yards
          • Swim Endurance - KEY WORKOUT
          • IM Training
          • 70
          • 3600
          • WU: 400 warm up free, each 4th lap is backstroke.
          • MS:
          • 5 x 200 with 30 seconds rest between each.
          • Kick 200/kickboard, 100 kick on back, 200 easy free.
          • Repeat main set, with last 200 as cool down.

          Day 56

          BIKE
          • Time: 4h 00m
          • Bike Base - KEY WORKOUT
          • Endurance
          • 240
          • 4 hour 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.