• Week 1
    Print Week
  • Day 36

    BIKE
    • Time: 30m
    • WU: 10'
    • MS: 4' at 100 RPM. 3' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM
    • CD: 10'
    Comments and Definitions

    Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 1h 05m
    • Distance: 3250.00 yards
    • WU: 400
    • MS: 6x75 on 20" rest - moderate pace.
    • 12x100 on 10" rest.
    • 200 easy.
    • 8x100 30" rest. The 100 is swum as follows:
    • - 1st 25 is drill.
    • - The 2nd 25 is kick (no board).
    • - The 3rd 25 is swim.
    • - And the 4th 25 is sprint.
    • CD: 200.

    Day 37

    RUN
    • Time: 40m
    • WU: Warm up for at least 10' before the first stride.
    • MS: Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat.
    • CD: Cool-down with at least 5' easy jog (Zone 1).
    SWIM
    • Time: 45m
    • Distance: 2000.00 yards
    • WU: 300
    • MS:
    • 10x50 FAST on 20" rest.
    • 10x50 FASTER on 30" rest.
    • 10x50 = sprint 25, easy 25 on 15" rest.
    • CD: 200
    Strength
    • Time: 50m

    Day 38

    BIKE
    • Time: 1h 00m
    • WU: 15'
    • MS: 4' hard (at LT), 6' easy (zone 2). Do this 3x.
    • CD: 15'
    Comments and Definitions

    T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.

    SWIM
    • Time: 1h 15m
    • Distance: 4000.00 yards
    • WU: 400 swim
    • MS: 5x (500 at T-pace minus 3 seconds, 100 drill, 50 sprint, 50 non-free)
    • CD: 100 easy non-free

    Day 39

    RUN
    • Time: 1h 15m
    • Run 75' on a flat course or treadmill. Keep HR in Zone 1-2, except for middle section where you run 4 x (2' at 5K pace, 2' at marathon goal pace). Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently. This run can be from 75-90' long depending on fitness level.
    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. 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.

    SWIM
    • Time: 40m
    • Distance: 2000.00 yards
    • WU: 500
    • MS: 500 pull, then 10x50 on 15" rest, 500 easy swim.

    Day 40

    SWIM
    • Time: 1h 10m
    • Distance: 3500.00 yards
    • WU: 300
    • MS: Pulling 4x250 on 30"
    • 10x100 Pace @75% effort w/ 20" rest.
    • 200 kick
    • 8x100 Pace 85% 25" rest.
    • CD: 200
    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.

    Strength
    • Time: 50m
    Comments and Definitions

    Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.

    Day 41

    BIKE
    • Time: 1h 00m
    • 1-3 hour ride on a flat course. Keep HR in Zone 1-2.
    Comments and Definitions

    T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100. 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.

    RUN
    • Time: 30m
    • OPTIONAL RUN:
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3. This run can be 30'-90' long depending on fitness level.
    SWIM
    • Time: 45m
    • Distance: 2500.00 yards
    • OPTIONAL SWIM:
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 15x100 @T-pace + 3". Your rest is 15".
    • CD: 300 easy.
    Strength
    • Time: 20m
    Comments and Definitions

    Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.

    Day 42