• Week 1
    Print Week

    • Day 36

    RUN
    • Time: 20m
    • Run Speed
    • Speed/Efficiency
    • 20
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    Kenyan 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.

    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      40
      60
    • BACK
      Seated row
      2
      40
      60
    • LEGS
      Leg Press
      2
      40
      60
    • BACK
      Bent-Arm Pulldown
      2
      40
      60
    • LEGS
      Leg Extensions
      2
      40
      60
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0
    Comments and Definitions

    Period ME
    Sets 1-3
    Reps 40-60
    Speed Mod
    Recovery 1-2
    Time 75min

    Day 37

    BIKE
    • Time: 40m
    • Big Gear
    • Power
    • 40
    • WU: 10'
    • MS:8x1 minute sprint, with 2' recovery.
    • CD: 5'
    SWIM
    • Time: 1h 00m
    • Distance: 3200.00 yards
    • Strength/Speed
    • 60
    • 3200
    • WU: 600
    • MS:
    • 4x200 on 20" rest
    • 800 swim, descend at 400. Rest 30"
    • [email protected] 90% on 10" rest.
    • CD: 200

    Day 38

    RUN
    • Time: 2h 15m
    • Run Base
    • Endurance
    • 135
    • Run 2:15 - first 20' easy - get warmed up. Then 25' at Z2, RP - maybe jump on the track for 1.5 miles to see your pace? Then 25' at Z3, just be uncomfortable, then 25' at Z2, maybe jump on track to pace? Then 25' at Z3 again, and 15' to cool down.

    Day 39

    RUN
    • Time: 30m
    • Bike Base
    • Endurance
    • 30
    • Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid 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.

    SWIM
    • Time: 1h 05m
    • Distance: 3100.00 yards
    • Endurance
    • Pacing
    • 65
    • 3100
    • WU: 400
    • MS:
    • 400 (first 150 long smooth, 250 pick it up...note the 200 splits, not broken - straight 400) 0:45 RI
    • 2 * 50 back 0:30 RI - just to loosen
    • 2 * 200 (first 100 long moderate, second attempt to even split) 0:20 RI
    • 2 * 50 back 0:30 RI - just to loosen
    • 4 * 100 0:25 RI
    • 150 loosen
    • 6 * 125 pull 0:20 RI
    • 8 * 25 ez/FAST 0:40
    • CD: 200

    Day 40

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 41

          BIKE
          • Time: 1h 20m
          • Big Gear
          • Power
          • 80-100
          • WU: 15'
          • MS: 12 x 1' - (30" fast, 30" sprint) 3-5' FULL recovery. Start out sitting and pedal very hard getting up to race speed, once you hit 30', STAND UP and REALLY push hard on the sprint for another 30'. This will hurt. A lot. It's supposed too!
          • CD: 15'
          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: 3100.00 yards
          • Swim Endurance
          • Endurance
          • 60
          • 3100
          • WU: 300 swim & 4x75 choice (free or non free) on 10".
          • MS:
          • 4x400 pull with 60" rest
          • 2x100 kick w'20" rest
          • 10x50 on 10" rest
          • CD: 200

          Day 42

          BIKE
          • Time: 1h 00m
          • Bike Base
          • Endurance
          • 60
          • Ride on a flat course. Keep HR in Zone 1-2.
          RUN
          • Time: 10m
          • Run Brick
          • Strength
          • 10
          • Run 10' 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.