• Week 1
    Print Week

    • Day 92

    BIKE
    • Time: 2h 00m
    • Endurance - KEY WORKOUT
    • 120
    • "Four Days of Forty." Over the next four days, ride exactly 40 miles, all at Z2 pace, after 10 min. warm up. Stretch legs extremely well after each ride, hydrate, and stay in aero position at least 50% of each ride if terrain allows.
    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 93

    BIKE
    • Time: 2h 00m
    • Endurance - KEY WORKOUT
    • 120
    • "Four Days of Forty." Ride exactly 40 miles, all at Z2 pace, after 10 min. warm up. Stretch legs extremely well after each ride, hydrate, and stay in aero position at least 50% of each ride if terrain allows.
    SWIM
    • Time: 40m
    • Distance: 2000.00 yards
    • Easy swim
    • Endurance
    • 40
    • 2,000
    • Easy 2k straight swim.

    Day 94

    BIKE
    • Time: 2h 00m
    • Endurance - KEY WORKOUT
    • 120
    • "Four Days of Forty." Ride exactly 40 miles, all at Z2 pace, after 10 min. warm up. Stretch legs extremely well after each ride, hydrate, and stay in aero position at least 50% of each ride if terrain allows.
    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 95

    BIKE
    • Time: 2h 00m
    • Endurance - KEY WORKOUT
    • 120
    • "Four Days of Forty." Ride exactly 40 miles, all at Z2 pace, after 10 min. warm up. Stretch legs extremely well after each ride, hydrate, and stay in aero position at least 50% of each ride if terrain allows.
    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.

    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: 30m
    • Distance: 2300.00 yards
    • Swim Form
    • Form
    • 30
    • 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 96

    BIKE
      Comments and Definitions

      Rest Day!

      SWIM
        RUN

          Day 97

          BIKE
          • Time: 45m
          • Recovery
          • Very Easy
          • 45
          • Easy spin for 45' in small chain ring or middle chainring if you have a triple cranks (3 gears up front). Zone 1 only.
          SWIM
          • Time: 1h 05m
          • Distance: 3300.00 yards
          • Speed - KEY WORKOUT
          • Speed/Endurance
          • 65
          • 3300
          • WU: 400
          • MS:
          • Swim 800 w/1' rest. Even split the 800.
          • 2*50 drill - on 20" rest.
          • 2*400 Even split - stay the same pace throughout. Rest is 20".
          • 2*50 drill on 20" rest.
          • 4*200 Even Split - make these 10" rest.
          • 2*50 drill on 20" rest.
          • CD: swim 200 easy.
          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

          Day 98

          RUN
          • Time: 2h 30m
          • Run Base
          • Endurance
          • 150
          • Run 150' on a flat to rolling course or better if on trail. Keep HR in Zone 1-2 (upper Z2 tops…don't go into Z3). 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.