• Week 1
    Print Week

    • Day 57

    BIKE
    • Time: 45m
    • Bike Base
    • Endurance
    • 45
    • Easy spin for 45 minutes in small chain ring. No HRM, but keep the effort very easy.

    Day 58

    RUN
    • Time: 1h 00m
    • Raise LT
    • Race Specific
    • 60
    • WU: 10'
    • MS: 5x5' at LT w/3' recovery.
    • CD: 10'
    Comments and Definitions

    Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 55m
    • Distance: 2225.00 yards
    • Pacing
    • Speed
    • 55
    • 2225
    • WU: 500
    • MS:
    • 5x100 on 10" rest
    • 10x50 on 30" rest
    • 15x25 on 45" rest. These are all done at an all out effort.
    • Last set is 5x50 kick on 10" rest.
    • CD: 100

    Day 59

    BIKE
    • Time: 40m
    • Big Gear
    • Power
    • 40
    • WU: 10'
    • MS: 8x1 minute sprint, with 2' recovery.
    • CD: 5'
    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 60

    RUN
    • Time: 20m
    • Run Base
    • Endurance
    • 20
    • 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: 30m
    • Distance: 1400.00 yards
    • Form
    • 30
    • 1400
    • WU: 200 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 61

    Day 62

    RUN
    • Time: 1h 00m
    • Speed
    • Strength
    • 60
    • WU: 10' includes 4x20" strides.
    • MS: 40' tempo run at LT or 10k could be substituted.
    • CD: 10' Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 45m
    • Distance: 2000.00 yards
    • Form Swim
    • LT
    • 45
    • 2000
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 10x100 @T-pace - 5". Your rest is 15".
    • CD: 300 easy

    Day 63

    BIKE
    • Time: 1h 30m
    • Bike Base
    • Endurance
    • 90
    • Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.