• Week 1
    Print Week

    • Day 71

    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).
    RUN
    • Time: 50m
    • Run Hill Repeats
    • Strength
    • 50
    • WU: 15'
    • MS: Then run 4x2' up a hill. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
    • CD: 15'
    • Stretch when done and add in Core 1, 2 or 3.

    Day 72

    BIKE
    • Time: 1h 00m
    • Big Gear - KEY WORKOUT
    • Power
    • 60
    • Start in big ring, easiest gear. Spend 3' in each gear gradually working your way to hardest gear (total 27').
    • Leaving it in big ring, hardest gear, do 10 x (30" grind, 30" all out, 30" grind, 30" stand). Do 5' grind in big ring, hardest gear.
    • Gradually work your way back to your easiest gear by 1' for cool-down. Grind means sitting back on saddle, turning pedals over, not worrying about cadence.
    SWIM
    • Time: 1h 05m
    • Distance: 3150.00 yards
    • Speed - KEY WORKOUT
    • Speed/Endurance
    • 65
    • 3,150
    • WU: 400
    • MS: 6x50 builds (each one gets faster) on 30" rest.
    • Then 4x(4x100):
    • #1 RI = 20"
    • #2 RI = 15"
    • #3 RI = 10"
    • #4 RI = 5"
    • Swim 200 ez.
    • Then swim 6x75 on 20" rest. On the odds (1,3,5) the last 25 is sprint. On the evens (2,4,6) the last 50 is sprint.
    • CD: 200

    Day 73

    BIKE
    • Time: 1h 40m
    • Bike Base
    • Endurance
    • 100
    • 100' ride on a flat 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).
    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.

    Day 74

    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.

    SWIM
    • Time: 55m
    • Distance: 2500.00 yards
    • Swim Endurance
    • Endurance
    • 55
    • 2,500
    • WU: 300 & 6x50 on 60".
    • MS: 4 x 250 on 4:15 or 4:30. First 2 are w/paddles, last two take paddles off.
    • Then 5 x 100 on 1:45 or 2:00.
    • Then 200 swim weak side breath.
    • CD: 200
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      25
      30
    • BACK
      Bent-Arm Pulldown
      3
      25
      30
    • LEGS
      Leg Press
      3
      25
      30
    • BACK
      Seated row
      3
      25
      30
    • LEGS
      Hamstring curl
      3
      25
      30
    • LEGS
      Leg Extensions
      3
      25
      30
    • CORE
      Core #1
      1
      0
      0
    Comments and Definitions

    Period AA
    Sets 2-3
    Reps 25-30
    Speed Slow
    Recovery 1-1.5'
    AND Core #1, 2, and 3

    Day 75

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 76

          RUN
          • Time: 2h 10m
          • Run Base - KEY WORKOUT
          • Endurance
          • 130
          • Run 130' 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. Stay hydrated and eat! Stretch when done and add in Core 1, 2 or 3.

          Day 77

          BIKE
          • Time: 3h 00m
          • Creation
          • Varies
          • 180
          • Any course, intervals/rest ratio. Hills, flats, small or large ring, group or solo ride, or road, mountain bike, or trainer/rollers. This is your day to simply put in the time, enjoy it, and go by your instinct/feel. Use HRM or don't, this is a creative workout.
          SWIM
          • Time: 50m
          • Distance: 2500.00 yards
          • Swim Endurance
          • Endurance
          • 50
          • 2500
          • WU: 500
          • MS:
          • 4 x 250 yards broken by 50's as: freestyle/backstroke/breast-stroke/freestyle/kick on back ALL OUT. Rest between 250's is 15 seconds.
          • Follow set with 100 kickboard easy, 200 free moderate, 100 kickboard fast, 100 free fast!
          • CD: 500 easy
          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