• Week 1
    Print Week
  • Day 15

    BIKE
    • Time: 45m
    • WU: 10'
    • MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time:
    • 90" right leg, then 90" left leg.
    • 45" right, 45" left, vice versa 2x.
    • 30" left, 30" right increase cadence each 5" to maximum.
    • 20" right, 20" left for 2'.
    • 15" right, 15" left for 1',
    • 10" right, 10" left, for 40"
    • 5"right, 5" left for 20".
    • 3-4 x 1' at max cadence, RI 1'.
    • 3-4 x 15" at max cadence to spinout, RI 45"
    • CD: 10'
    SWIM
    • Time: 1h 10m
    • Distance: 3450.00 yards
    • WU: 400
    • MS:
    • 4x75 on 20" rest - odds ones have middle 25 yds as drill (1, 3) - the evens have the first/last 25 as drill.
    • 8x200 as follows:
    • - #1, #5 - 150 cruise, 50 FAST!
    • - #2, #6 - 100 cruise, 100 FAST!
    • - #3, #7 - 50 cruise, 150 FAST!
    • - #4, #8 - 200 FAST! These are all on 30" rest. 200 easy
    • Swim 5x150 on 15" rest. Do these w/paddles.
    • CD: 200