• Week 1
    Print Week

    • Day 29

    BIKE
    • Time: 1h 00m
    • Bike Base
    • Endurance
    • 60
    • Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

    Day 30

    RUN
    • Time: 40m
    • Run Speed
    • Speed/Efficiency
    • 40
    • WU: 10'
    • MS: 8x1 minute sprint, with 2' recovery.
    • CD: 5' Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 50m
    • Distance: 2500.00 yards
    • Pacing
    • LT
    • 50
    • 2500
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 15x100 @T-pace + 3". Your rest is 15".
    • CD: 300 easy

    Day 31

    BIKE
    • Time: 1h 20m
    • Big Gear
    • Power
    • 80
    • WU: 15'
    • MS: 12 x 1' - (30" fast, 30" sprint) 3-5' FULL recovery. Start out sitting and pedal very hard getting up to race speed, once you hit 30', STAND UP and REALLY push hard on the sprint for another 30'. This will hurt. A lot. It's supposed too!
    • CD: 15'
    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

    Day 32

    RUN
    • Time: 1h 00m
    • Run Base
    • Endurance
    • 60
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2. 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.

    SWIM
    • Time: 1h 00m
    • Distance: 2400.00 yards
    • Endurance
    • 60
    • 2400
    • WU: 400
    • MS:
    • 8 * 25 ez/hard
    • 8 * 100 on 1:00 rest - go thru the following set twice:
    • 1.) 75ez - 25 fast
    • 2.) 50ez - 50 fast
    • 3.) 25ez - 75 fast
    • 4.) 100 fast
    • 200 loosen (easy swim)
    • 6 * 100 pull on 1" rest
    • CD: 200

    Day 33

    Day 34

    BIKE
    • Time: 2h 00m
    • Bike Base
    • Endurance
    • 120
    • Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than the top of Z2.
    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: 2900.00 yards
    • Form Swim
    • Speed
    • 60
    • 2900
    • WU: 600 (200 free, 200 kick, 200 pull).
    • MS:
    • 12x50 on 20" rest (each one gets faster) Then swim a 600, swimming the 2nd 300 faster then the first 300. Next is 6x50 kick on 15" rest. Then swim 2x300 on 30" rest. #1 is pace, #2 is as fast as you can.
    • CD: 200

    Day 35

    BIKE
    • Time: 30m
    • Recovery
    • Very Easy
    • 30
    • Easy spin for 30 minutes in small chain ring. No HRM, but keep the effort very easy.
    RUN
    • Time: 1h 20m
    • Run Base
    • Strength
    • 80
    • Run 80' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.