- 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.
- Time: 45m
- Distance: 1100.00 yards
- Mixed Swim
- Easy
- 45
- 1100
- WU: Swim 4 laps (200 yds) warm up.
- MS: The next set will be 10 x 50 on 30" rest. This means 50 yards sprint, 10x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
- CD: Then swim 100 yards easy cool down.
- 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.
- 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.
- Time: 45m
- Distance: 1400.00 yards
- Long Rep Swim
- Endurance
- 45
- 1400
- WU: 200 warm up (wu). 8 x 25 on 15 sec rest.
- MS: 6 x 150 yd with :45 rest.
- CD: 100
- 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.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 45m
- Distance: 1000.00 yards
- Pacing
- LT
- 45
- 1000
- WU: 200 swim then 4x50 on 15" rest.
- MS: 5x100 @T-pace - 5". Your rest is 30".
- CD: 100 easy.
- 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.
- Time: 15m
- Run Brick
- Strength
- 15
- 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.
Day 92
RUN
SWIM
Day 93
BIKE
Day 94
RUN
SWIM
Day 95
BIKE
Strength
Day 96
SWIM
Day 97
BIKE
Comments and Definitions
Off Day!
SWIM
RUN
Day 98
BIKE
RUN