• Week 1
    Print Week
  • Day 71

    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: 45m
    • Distance: 1000.00 yards
    • Mixed Swim
    • Easy
    • 45
    • 1000
    • WU: Swim 4 laps (200 yds) warm up.
    • MS: The next set will be 8 x 50 on 30" rest. This means 50 yards sprint, 8x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x25 yards fast with 15" rest.
    • CD: Swim 100 yards easy cool down.

    Day 72

    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: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      12
      15
    • BACK
      Bent-Arm Pulldown
      2
      12
      15
    • LEGS
      Leg Press
      2
      12
      15
    • BACK
      Seated row
      2
      12
      15
    • LEGS
      Leg Extensions
      2
      12
      15
    • LEGS
      Hamstring curl
      2
      12
      15
    • CORE
      Core #1
      2
      0
      0

    Day 73

    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: 45m
    • Distance: 1300.00 yards
    • Long Rep Swim
    • Endurance
    • 45
    • 1300
    • WU: 200 warm up (wu). 8 x 25 on 15 sec rest.
    • MS: 4x200 yd with 1:00 rest.
    • CD: 100

    Day 74

    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: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      12
      15
    • BACK
      Bent-Arm Pulldown
      2
      12
      15
    • LEGS
      Leg Press
      2
      12
      15
    • BACK
      Seated row
      2
      12
      15
    • LEGS
      Leg Extensions
      2
      12
      15
    • LEGS
      Hamstring curl
      2
      12
      15
    • CORE
      Core #1
      2
      0
      0

    Day 75

    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: 45m
    • Distance: 1400.00 yards
    • Pacing
    • LT
    • 45
    • 1400
    • WU: 200 swim then 4x50 on 15" rest.
    • MS: 9x100 @T-pace - 5". Your rest is 30".
    • CD: 100 easy.

    Day 76

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 77

          BIKE
          • Time: 30m
          • Bike Base
          • Endurance
          • 30
          • 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.