• Week 1
    Print Week

    • Day 64

    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 65

    RUN
    • Time: 1h 10m
    • Run Pacing
    • The Pyramid III
    • 70
    • WU: 10'
    • MS: 1x1600, 4x400, 2x800, 1x1600, 2x800, 4x400, 1x1600 - 200 recovery on all. Every rep should be the same pace - no concern for speed.
    • CD: 10'
    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: 1h 00m
    • Distance: 2400.00 yards
    • Endurance
    • 60
    • 2400
    • WU: 400
    • MS:
    • 8 * 25 ez/hard
    • 8 * 100 on 1:00 rest - go thru the following set twice
    • 1.) 75ez - 25 fast
    • 2.) 50ez - 50 fast
    • 3.) 25ez - 75 fast
    • 4.) 100 fast
    • 200 loosen (easy swim)
    • 6 * 100 pull on 1" rest
    • CD: 200

    Day 66

    BIKE
    • Time: 45m
    • Bike Strength
    • Strength
    • 45
    • 45' 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.
    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 67

    RUN
    • Time: 2h 10m
    • Run Base
    • Endurance
    • 130
    • Run on rolling course - start by keeping HR in Zone 1-2 during 30' warm-up and then go to 3x20' 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

    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: 1h 00m
    • Distance: 2800.00 yards
    • Swim TT
    • Assess Fitness
    • 60
    • 2800
    • WU: 500 warm up (wu). 8 x 50 on 15 sec rest.
    • MS: 1000 yd TT (time trial) for time. After TT - swim a very easy 100. After easy swim -3x200 at the same effort at the TT - on 15" rest.
    • CD: 200
    • Your TT time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.

    Day 68

    Day 69

    BIKE
    • Time: 35m
    • Big Gear
    • Power
    • 35
    • WU: 5'
    • MS: 4x30" sprint - with 1' recovery, then 4x1' sprints - standing 2' recovery and then 4x30" sprint again with 1' recovery.
    • CD: 5'

    Day 70

    RUN
    • Time: 45m
    • Run Base
    • Endurance
    • 45
    • 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.

    SWIM
    • Time: 1h 00m
    • Distance: 2600.00 yards
    • Speed
    • Race Start Speed
    • 60
    • 2600
    • MS: 4x200 no warm up on :30 rest. Then 500 at race pace. Rest 1' then 6x200 at race pace with 30" rest.
    • CD: 100