• Week 1
    Print Week

    • Day 15

    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.
    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 16

    RUN
    • Time: 1h 10m
    • Strength
    • 800s
    • 70
    • WU: 10'
    • MS: You are going to run 7x 800 at a Z3 effort-with the active rest (easy jogging) being the same time as it took you to run the 800. For example if it takes you 3:45 to run the 800, then 3:45 is your recovery time.
    • CD: 10'
    SWIM
    • Time: 1h 05m
    • Distance: 3450.00 yards
    • Speed
    • Speed/Endurance
    • 65
    • 3450
    • WU: 400
    • MS: 4x75 on 20" rest - odds ones have middle 25 yds as drill (1,3) - the evens (2,4) have the first/last 25 as drill.
    • Then 8x200 as follows:
    • - #1, #5 - 150 cruise, 50 FAST!
    • - #2, #6 - 100 cruise, 100 FAST!
    • - #3, #7 - 50 cruise, 150 FAST!
    • - #4, #8 - 200 FAST! These are on 30" rest.
    • Then 200 easy.
    • Swim 5x150 on 15" rest. Do these w/paddles.
    • CD: 200

    Day 17

    BIKE
    • Time: 30m
    • Bike Base
    • Endurance
    • 30
    • Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2. .
    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 18

    RUN
    • Time: 1h 30m
    • Run Base
    • Endurance
    • 90
    • 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

    Sculling - moving your hand back and forth in the water, at your hips, your shoulder or over your head to keep your body balanced in the water while providing some propulsion. More specifically, this means to gently propel yourself through the water by moving your hands close to and just under your hips, using the figure-eight pattern. Basically, just easily push yourself through the water on your back. 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.

    SWIM
    • Time: 45m
    • Distance: 2000.00 yards
    • Swim Endurance
    • Form
    • 45
    • 2000
    • WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up.
    • MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
    • CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.

    Day 19

    Day 20

    BIKE
    • Time: 1h 00m
    • Bike ME
    • Muscular Endurance
    • 80
    • WU: 15' - nice smooth spinning.
    • MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 3x15 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
    • CD: 10'
    SWIM
    • Time: 45m
    • Distance: 2000.00 yards
    • Speed
    • 45
    • 2000
    • WU: 300
    • MS:
    • 10x50 Z4 on 20" rest
    • 10x50 Z5 on 30" rest
    • 10x50 = sprint 25, easy 25 on 15" rest.
    • CD: 200

    Day 21

    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.