• Week 1
    Print Week

    • Day 50

    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: 30m
    • Exercise
      Sets
      Min reps
      Max reps
    • BICEPS
      DB Curls Alternating
      3
      6
      12
    • TRICEPS
      DB Overhead Extension
      3
      6
      12
    • BACK
      Seated row
      3
      6
      12

    Day 51

    RUN
    • Time: 50m
    • Run Pacing
    • The Pyramid II
    • 50
    • WU: 10'
    • MS: 4x400, 2x800, 1x1600, 2x800, 4x400, 1x1600 - 200 recovery on all. Every rep should be the same pace - no concern for speed.
    • CD: 10'
    SWIM
    • Time: 1h 15m
    • Distance: 4000.00 yards
    • Swim Endurance
    • Endurance
    • 75
    • 4000
    • WU: 300 & 8x50 on 10" rest.
    • MS: All are done on a 1' recovery. 1x each: 1000 70% effort.
    • 800 75% effort.
    • 600 80% effort.
    • 400 85% effort.
    • 200 85% effort.
    • 100 100% effort.
    • CD: 200

    Day 52

    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: 30m
    • Exercise
      Sets
      Min reps
      Max reps
    • BICEPS
      DB Curls Alternating
      3
      6
      12
    • TRICEPS
      DB Overhead Extension
      3
      6
      12
    • BACK
      Seated row
      3
      6
      12

    Day 53

    RUN
    • Time: 2h 00m
    • Run Base
    • Endurance
    • 120
    • Run on rolling course - start by keeping HR in Zone 1-2 during 30' warm-up and then go to 2x20' at Z3 - with 5' Z2 for recovery. Keep the rest of the run 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

    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. 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: 2500.00 yards
    • Swim Endurance
    • Form
    • 45
    • 2500
    • WU: 400. Add drills to wu.
    • MS:
    • 400 pull
    • 400 w/paddles
    • 300 swim
    • 300 pull
    • 300 w/paddles
    • 6x50 Fast on 60"
    • CD: 100

    Day 54

    Day 55

    BIKE
    • Time: 1h 15m
    • Bike Strength
    • Strength
    • 75
    • 75' 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.
    SWIM
    • Time: 55m
    • Distance: 2225.00 yards
    • 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 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.
    RUN
    • Time: 50m
    • Speed
    • Strength
    • 50
    • WU: 10' includes 4x20" strides.
    • MS: Then 30' tempo run at LT or 8k could be substituted.
    • CD: 10'
    • Stretch when done and add in Core 1, 2 or 3.