• Week 1
    Print Week

    • Day 50

    BIKE
    • Time: 30m
    • Bike Base
    • Endurance
    • 30
    • Easy spin for in small chain ring. No HRM, but keep the effort very easy.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      8
      15
    • BACK
      Seated row
      3
      8
      15
    • BACK
      Bent-Arm Pulldown
      3
      8
      15
    • LEGS
      Leg Extensions
      3
      8
      15
    • LEGS
      Hamstring curl
      3
      8
      15

    Day 51

    RUN
    • Time: 50m
    • Raise LT
    • Race Specific
    • 50
    • WU: 10'
    • MS: 4x5' at LT w/3' recovery.
    • CD: 10'
    SWIM
    • Time: 50m
    • Distance: 2200.00 yards
    • Pacing
    • LT
    • 50
    • 2200
    • WU: 400
    • MS: 10x50, sprint first 1/2 lap, on 15s rest. 10x100 on 20s rest. First 25 is hard, then 75 cruise.
    • CD: 300 easy

    Day 52

    BIKE
    • Time: 1h 10m
    • Bike Hill Repeats
    • Strength
    • 70
    • WU: 15'
    • MS: Then 10x2' 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: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      8
      15
    • BACK
      Seated row
      3
      8
      15
    • BACK
      Bent-Arm Pulldown
      3
      8
      15
    • LEGS
      Leg Extensions
      3
      8
      15
    • LEGS
      Hamstring curl
      3
      8
      15

    Day 53

    RUN
    • Time: 1h 15m
    • Run Base
    • Endurance
    • 75
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    Kenyan 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. 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
    • 60
    • 2900
    • 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 15 x 100 on :20 rest:
    • #1-5 - focus on your CATCH
    • #6-10 focus on your PULL
    • #11-15 focus on your FINISH
    • Now swim another 6x50 swim golf and see if there is a difference in strokes or time. Last set is 4 x 50 kick (20") moderate.
    • CD: 200 easy alternating 50 pull, 50 swim.

    Day 54

    Day 55

    BIKE
    • Time: 1h 00m
    • Bike Strength
    • Strength
    • 60
    • 60' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
    Comments and Definitions

    Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. CUD - Catch Up Drill - Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke.

    RUN
    • Time: 35m
    • Strength
    • Race Day Specific
    • 35
    • 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 15-25 minutes.
    SWIM
    • Time: 45m
    • Distance: 2300.00 yards
    • Form Swim
    • Speed
    • 45
    • 2300
    • WU: 300 & then 4x50 catch up stroke on 20"rest.
    • MS: 8x50, 4x100, 2x200, all on 20" rest. Hold T-Pace - 5". Then 4x100 kick, on 15" rest.
    • CD: 200

    Day 56

    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 mid Z2.