• Week 1
    Print Week

    • Day 8

    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 9

    RUN
    • Time: 1h 05m
    • Strength
    • 800s
    • 65
    • WU: 10'
    • MS: You are going to run 6x 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: 3150.00 yards
    • Speed
    • Speed/Endurance
    • 65
    • 3150
    • WU: 400
    • MS:
    • 6x50 builds (each one gets faster) on 30" rest. Then 4x(4x100)
    • - #1 RI = 20"
    • - #2 RI = 15"
    • - #3 RI = 10"
    • - #4 RI = 5"
    • Swim 200 ez.
    • Then swim 6x75 on 20" rest. On the odds (1,3,5) the last 25 is sprint. On the evens, the last 50 is sprint.
    • CD: 200

    Day 10

    BIKE
    • Time: 1h 20m
    • Bike ME
    • Muscular Endurance
    • 80
    • WU: 15' warm up - nice smooth spinning.
    • MS: Then shift into the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x10 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'
    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 11

    RUN
    • Time: 30m
    • Run Base
    • Endurance
    • 30
    • 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.
    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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 1h 00m
    • Distance: 3200.00 yards
    • Swim Endurance
    • Endurance
    • 60
    • 3200
    • WU: 300 & then 3x 100 choice (free or non free).
    • MS:
    • 4x200 pull with 30" rest
    • 8x100 with 15" rest
    • 200 kick
    • 6x100 on 10" rest
    • CD: 200

    Day 12

    Day 13

    BIKE
    • Time: 2h 00m
    • Bike Base
    • Endurance
    • 120
    • Ride on a rolling course, just spinning easy, keeping the RPMS over 90 on the flats and 75 on the hills. Keep HR in Zone 2, no higher than the top of Z2.
    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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 30m
    • Distance: 2300.00 yards
    • Swim Form
    • Form
    • 30
    • 2300
    • 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 a moderate effort using the same stroke count in WU set. 12 x 100 (10") moderate. 4 x 50 kick (20") moderate.
    • CD: 200 easy alternating 50 pull, 50 swim.

    Day 14

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

    RUN
    • Time: 1h 10m
    • Run Hill Repeats
    • Strength
    • 70
    • WU: 15'
    • MS: Run 6x2' up a hill. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise for the remainder of the main set's 40minutes.
    • CD: 15'
    • Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 30m
    • Distance: 1500.00 yards
    • Easy swim
    • Recovery
    • 30
    • 1500
    • WU: 500
    • MS: 500 pull w/paddles. 10x50 on 20" rest. Swim easy and focus on form.