• Week 1
    Print Week
  • Day 113

    RUN
    • Time: 20m
    • Run Speed
    • Speed/Efficiency
    • 20
    • 20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". 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. Pull Buoy - A swim aid that you put between your legs to help you maintain a neutral body position while concentrating on your pull rather than trying to remember everything at once.

    SWIM
    • Time: 45m
    • Distance: 1500.00 yards
    • Swim Endurance
    • Form
    • 45
    • 1500
    • WU: 200 swim
    • MS: 200 pull with pull buoy
    • 200 w/paddles
    • 200 swim
    • 200 pull
    • 200 w/paddles
    • 4x50 Fast w/30" rest
    • CD: 100.

    Day 114

    BIKE
    • Time: 20m
    • Bike Base
    • Endurance
    • 20
    • Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. Keep HR in Zone 1-2.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      25
      30
    • BACK
      Seated row
      3
      25
      30
    • LEGS
      Leg Press
      3
      25
      30
    • BACK
      Seated row
      3
      25
      30
    • LEGS
      Leg Extensions
      3
      25
      30
    • LEGS
      Hamstring curl
      3
      25
      30
    • CORE
      Core #1
      1
      0
      0

    Day 115

    RUN
    • Time: 20m
    • Run Endurance
    • Aerobic Endurance
    • 20
    • Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking.
    SWIM
    • Time: 40m
    • Distance: 1200.00 yards
    • Pacing
    • LT
    • 40
    • 1200
    • WU: 200 swim then 4x50 on 15" rest.
    • MS: 6x100 @T-pace +3". Your rest is 15".
    • CD: 200 easy.

    Day 116

    BIKE
    • Time: 20m
    • Bike Base
    • Endurance
    • 20
    • Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. Keep HR in Zone 1-2.

    Day 117

    SWIM
    • Time: 25m
    • Distance: 800.00 yards
    • Swim Drills
    • Form
    • 25
    • 800
    • WU: 200 easy swimming.
    • MS: Swim to the deep end of the pool and do 4x20" of vertical kicking. Hands are above water, keep your head up! Rest is 20" treading water.
    • Then 8x50 drills, all on 20" rest:
    • 2x50 are CFD (closed fist drill)
    • 2x50 are SAD (Single arm drill)
    • 2x50 are CFD (closed fist drill)
    • 2x50 are Swim.
    • Swim an easy 100 focusing CFD, swim 1/2 length with fist closed, then open it and feel the POWER!
    • Easy 100 CD.
    Comments and Definitions

    Single Arm Drill - Push off the wall with both arms extended in front of you with your hands touching, one on top of the other. Rotate to your side so that you are lying on your left side with your left arm in front on you. Now, swim down the pool, using only your right arm - once you get to the other end, try the same thing, this time lying on your right side and swimming with your left arm only. Keep a strong kick going and focus on the pull portion of the stroke. Closed Fist Drill - You will be swimming freestyle with your hands closed in a fist. This should get you to have a better 'feel' for the water. Unless noted otherwise, this is usually done by swimming with your hands closed in a fist for 4 strokes, and then open your hands for 4 strokes, alternating until you get to the other end.

    Day 118

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 119

          BIKE
          • Time: 45m
          • Bike Base
          • Endurance
          • 45
          • Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. Keep HR in Zone 1-2.
          RUN
          • Time: 20m
          • Run Brick
          • Strength
          • 20
          • Run 15' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.