• Week 1
    Print Week

    • Day 71

    BIKE
    • Time: 45m
    • Recovery
    • Very Easy
    • 45
    • Easy spin for 45' in small chain ring.
    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 - KEY WORKOUT
    • 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 72

    RUN
    • Time: 50m
    • Run Hill Repeats
    • Strength
    • 50
    • WU: 15'
    • MS: Then run 1x10' up a hill. HR on the uphills can hit low Z4, recover on the downhills. Keep HR in Zone 1-2 otherwise.
    • CD: 15'
    • Stretch when done.

    Day 73

    BIKE
      SWIM
        RUN
          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 #2
            2
            0
            0

          Day 74

          RUN
          • Time: 45m
          • Run Base
          • Endurance
          • 45
          • Run 45' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done
          Comments and Definitions

          Pretty 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. 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: 1500.00 yards
          • Swim Form
          • Form
          • 30
          • 1500
          • WU: 300 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. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.
          • CD: 200 easy alternating 50 pull, 50 swim

          Day 75

          BIKE
          • Time: 1h 15m
          • Recovery
          • Very Easy
          • 75
          • Easy spin for 75' in small chain ring.

          Day 76

          RUN
          • Time: 1h 30m
          • Run Base - KEY WORKOUT
          • Endurance
          • 90
          • Run 90' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
          Comments and Definitions

          Pretty 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.

          Day 77

          BIKE
          • Time: 2h 20m
          • Bike Base - KEY WORKOUT
          • Endurance
          • 140
          • 140' ride on a flat to rolling course. Keep HR in Zone 1-2.