• Week 1
    Print Week

    • Day 36

    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.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      12
      15
    • BACK
      Bent-Arm Pulldown
      2
      12
      15
    • LEGS
      Leg Press
      2
      12
      15
    • BACK
      Seated row
      2
      12
      15
    • LEGS
      Leg Extensions
      2
      12
      15
    • LEGS
      Hamstring curl
      2
      12
      15

    Day 37

    RUN
    • Time: 40m
    • Speed
    • Strength
    • 40
    • WU: 10' includes 4x20" strides.
    • MS: Then 20' tempo run at LT or 5k could be substituted.
    • CD: 10' Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 50m
    • Distance: 2200.00 yards
    • Pacing
    • Speed
    • 50
    • 2200
    • WU: 300 w/drills
    • MS:
    • 20x50 Z4, on 20" rest
    • 10x50 sprint first 25, easy 25 on 15" rest
    • 300 Z3
    • CD: 100

    Day 38

    BIKE
    • Time: 1h 05m
    • Bike Hill Repeats
    • Strength
    • 65
    • WU: 15'
    • MS: 8x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
    • CD: 15'
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      12
      15
    • BACK
      Bent-Arm Pulldown
      2
      12
      15
    • LEGS
      Leg Press
      2
      12
      15
    • BACK
      Seated row
      2
      12
      15
    • LEGS
      Leg Extensions
      2
      12
      15
    • LEGS
      Hamstring curl
      2
      12
      15

    Day 39

    RUN
    • Time: 20m
    • Run Base
    • Endurance
    • 20
    • 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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 30m
    • Distance: 1500.00 yards
    • Form
    • 30
    • 1500
    • WU: 300 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. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.
    • CD: 200 easy alternating 50 pull, 50 swim.

    Day 40

    Day 41

    BIKE
    • Time: 45m
    • Bike Base
    • Endurance
    • 45
    • Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid 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.

    SWIM
    • Time: 30m
    • Distance: 1800.00 yards
    • Form Swim
    • Recovery
    • 30
    • 1800
    • WU: 600
    • MS: 600 pull w/paddles. 12x50 on 20" rest. Swim easy and focus on form. Do the 50s as bi-lateral breathing if this is a weakness.

    Day 42

    BIKE
    • Time: 1h 00m
    • Strength
    • Race Specific Prep
    • 60
    • After 15' wu, ride a rolling course, sprint the uphills and on the flat section go into your race pace effort. Go right into the run brick.
    RUN
    • Time: 30m
    • Strength
    • Race Day Specific
    • 30
    • Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 10-12 minutes.