Week > 1 Monday Day Off. Monday's will always be the designated day off for the week. Since races typically occur on Sundays, as well as the longer Bike  and Run workouts, this makes perfect sense. Daily total > 0:00 Tuesday Swimming 0:45 Warm up : 200...

Week > 2 This is the second introductory week. You may feel these workouts are not enough, but this intro period is essential to get your body in tune with a specific schedule and agenda. Don't worry, we will be putting in plenty of training over the next several...

Week > 3 This is the third Week  of the initial introductory cycle. As you will see, a Swimming and Bike  workout have been added to the routine. Notice, though, that the overall intensities for the workouts remain the same. Monday Enjoy the day away from...

Week > 4 This is the final  of the initial introductory cycle. You will see the addition of another Run workout on Tuesday. The Tuesday Run will become a very important piece of our training as we continue through the program. Monday Day off. Daily total >...

Week > 5 Monday Day off. Daily total > 0:00 Tuesday Swimming 0:45 Warm up : 200 Swimming - 200 - 200 Main set : 4 x 300 |-§-| 70-75% w/:30 rest; best average The goal is to try to hold an even pace throughout the set while going as fast as you can with your HR...

Week > 6 Monday Complete recovery day. Tuesday Bike : - 0:50 15:00 Warm up spin 15 sec fast spinning/15 sec easy, 30/30, 45/45, 60/60 (5:00 total) 3 x 6:00 w/2:00 recovery, hold your HR |-§-| 75% #1 & 2 in "medium" gear, #3 in "hard" gear Alternate Set 3 x 4:30...

Week > 7 The weekend workouts for running and biking will begin to lengthen as the Key Workout Days (those that will support anaerobic workouts eventually) will gradually shorten. This will add a nice undulating effect to the weekly layout. Monday Enjoy the day...

Week > 8 This Week will be your highest training volume Week  since we started. Next Week  we will introduce a "step down" week, which will be a great way for your body to build fitness. Monday Complete recovery day. Daily total > 0:00 Tuesday Swimming...

Week > 9 As promised, this Week  will be the first of four "step down" weeks. Both the volumes and intensities are scaled back slightly for the purpose of allowing your body to adapt to the workouts you have completed. Four weeks from now will be the next...

Week > 10 Monday Complete recovery day. Tuesday Bike : - 0:45 Stay in lower gears today, using the small chain ring exclusively. Your pedal cadence  will have to be higher to compensate & to bring your HR up to the desired levels Concentrate on keeping...

Week > 11 Monday Complete recovery day Tuesday Bike : - 1:00 15:00 Warm up spin - 5:00 in easy gear, 5:00 in moderate gear, 5:00 in moderately hard gear 6 x 15 sec build to a sprint (110-120 rpm) w/45 sec easy spin after each .... spin easy a couple minutes ......

Week > 12 The total training time cracks the 10-hour mark. Listen to your body, though. If you feel you need an extra days rest, take it. Monday Complete recovery day Tuesday Bike : - 1:10 The Main set focuses on developing a sense of pace for the shorter, harder...

Week > 13 Monday Tuesday Bike : - 1:00 15:00 Warm up - 2:00 |-§-| very easy gear, then - 3:00 slightly harder (HR up to 60%), - 5:00 w/HR at 65%, - 5:00 w/ HR |-§-| 70% 2 x 9:00 |-§-| 85% w/8:00 recovery |-§-| 60% after each (keep recovery above 60%) - each one is...

Week > 14 Monday Day off  relax Tuesday Swimming 0:45 Warm up Do the following twice through, continuous 200 Swim 2 x 100 Kick w/10 sec rest 4 x 50 Pull w/10 sec rest Main set 12 x 100 on 2:00  perform as 4 sets of 3 repeats: #1 easy |-§-| 70% #2 moderate...

Week > 15 This past weekends workouts should have left you feeling pretty tired. Use Monday to recover, and make sure to stretch. Monday Day off, as usual. Tues Swimming 0:45 Warm up 200 Swim, just getting loose Main set 6 x 250 w/20 sec rest after each - use this...

Week > 16 Monday Day off  relax  Tuesday Swimming 0:45 Warm up 400 Swim Main set Take 1:00 rest after the 1000 Swimming and before the 600 Pull. The purpose of this set is to work on stroke technique and getting into a rhythm over the course of a long...

Week > 17 Monday Complete day off! Tuesday Swimming 0:45 Warm up 400 Swim, straight into 8 x 50 w/10 sec rest after each ... - the efforts from 60% on #1 to 85% on #4, repeat for #5 through 8 Main set 12 x 100 w/10 sec rest after each - work on even pacing and...

Week > 18 Monday Complete day off relax Tuesday Swimming 0:45 Warm up 2 x 200 Free 4 x 100 4 x 100 , all w/10 sec rest after each repeat Main set 800 Swim - 1 lap easy/1 lap hard, 2 easy/2 hard, 3/3, 4/4 & back down to 1 Cool down 300 Swim, concentrate on...

Week > 19 Monday Complete recovery day Tuesday Swimming 0:45 Warm up 400 Swim 12 x 75 w/10, each one is (25 / 25 easy/25 fast) Main set 800 "" - 1 lap easy, 1 lap fast, 2-2, 3-3, 4-4; and back down: 3-3, 2-2, 1-1 - fast laps should be under control |-§-| 85% Cool...

Week > 20 Monday Complete day off ... relax  Tuesday Swimming 0:45 Warm up 200 Swim, just getting loose Main set 6 x 250 w/20 sec rest after each - use this to simulate a long open water swim: - find a steady pace, minimize the number of , and hold good form...

Week > 21 Monday Complete day off.... Tuesday Swimming 0:45 Warm up 300 Swim 3 x 100 Kick w/15 sec rest, each one progressively faster 2 x 150 Pull w/15 sec rest - #2 should build to 85% Main set 6 x 150 w/30 sec rest after each - try to keep your stroke count even...

Week > 22 Monday Complete day off.... Tuesday Swimming 0:45 Warm up 200 Swimming - 200 Kick - 200 Pull 2 sets of (4 x 50 w/10 sec rest) w/1:00 btwn sets - build from slow on #1 to fast on #4 Main set 6 x 150 |-§-| 75% w/15 sec rest ... hold the pace even throughout...

Week > 23 Monday Complete day off.... Tuesday Swimming 0:45 Warm up 200 Swim 2 x 100 Kick w/10 sec rest 4 x 50 Pull w/10 sec rest - descend 1-4 (#1 easy, #2 moderate, #3 harder, #4 hard) Main set 10 x 150 w/15 sec rest - each 150 should be performed as: 50 |-§-|...

Week > 24 Monday Complete day off.... Tuesday Swimming 0:45 Warm up 300 Swim 3 x 100 Kick w/10 sec rest 4 x 50 Choice w/10 Main set 3 x 500 w/30 sec rest after each #1: moderate effort (70% intensity); #2: slightly faster (80%); #3: at race pace (85%) Cool down 200...

Week > 25 Monday Complete day off.... Tuesday Swimming 0:45 Warm up 600 Swim Main set 4 x 400 w/30 sec rest after each #1: moderate effort (70% intensity); #2 & 3: slightly faster (80%); #3: at race pace (85%) Cool down 200 easy swim Bike : - 0:55 20:00 warmup...

Week > 26 Monday Complete day off.... Tuesday Swimming 0:45 Warm up 400 Swim 6 x 100 w/10 sec between each - odds: 25 Kick, 25 right arm only, 25 left arm only, 25 swim - evens: 100 IM (25 fly, 25 back, 25 breast, 25 free) Main set Each pair of two 150's include...

Week > 27 Race Week Monday Swimming 0:45 Warm up : 400 Swim 12 x 50 on 1:00 alternate as follows: 25 Kick - 25 Swim; 25 Drill - 25 Swim; 50 Swim Main set : 6 x 50 w/15 sec rest - rotate twice through: 1 easy, 1 moderate, 2 fast but in control 200 easy with perfect...

Week > 1 Monday Day Off. Monday's will always be the designated day off for the week. Since races typically occur on Sundays, as well as the longer Bike  and Run workouts, this makes perfect sense. Daily total > 0:00 Tuesday Swimming 0:45 Warm up : 200...

Week > 2 This is the second introductory week. You may feel these workouts are not enough, but this intro period is essential to get your body in tune with a specific schedule and agenda. Don't worry, we will be putting in plenty of training over the next several...

Week > 3 This is the third Week  of the initial introductory cycle. As you will see, a Swimming and Bike  workout have been added to the routine. Notice, though, that the overall intensities for the workouts remain the same. Monday Enjoy the day away from...

Week > 4 This is the final  of the initial introductory cycle. You will see the addition of another Run workout on Tuesday. The Tuesday Run will become a very important piece of our training as we continue through the program. Monday Day off. Daily total >...

Week > 5 Monday Day off. Daily total > 0:00 Tuesday Swimming 0:45 Warm up : 200 Swimming - 200 - 200 Main set : 4 x 300 |-§-| 70-75% w/:30 rest; best average The goal is to try to hold an even pace throughout the set while going as fast as you can with your HR...

Week > 6 Monday Complete recovery day. Tuesday Bike : - 0:50 15:00 Warm up spin 15 sec fast spinning/15 sec easy, 30/30, 45/45, 60/60 (5:00 total) 3 x 6:00 w/2:00 recovery, hold your HR |-§-| 75% #1 & 2 in "medium" gear, #3 in "hard" gear Alternate Set 3 x 4:30...

Week > 7 The weekend workouts for running and biking will begin to lengthen as the Key Workout Days (those that will support anaerobic workouts eventually) will gradually shorten. This will add a nice undulating effect to the weekly layout. Monday Enjoy the day...

Week > 8 This Week will be your highest training volume Week  since we started. Next Week  we will introduce a "step down" week, which will be a great way for your body to build fitness. Monday Complete recovery day. Daily total > 0:00 Tuesday Swimming...

Week > 9 As promised, this Week  will be the first of four "step down" weeks. Both the volumes and intensities are scaled back slightly for the purpose of allowing your body to adapt to the workouts you have completed. Four weeks from now will be the next...

Week > 10 Monday Complete recovery day. Tuesday Bike : - 0:45 Stay in lower gears today, using the small chain ring exclusively. Your pedal cadence  will have to be higher to compensate & to bring your HR up to the desired levels Concentrate on keeping...

Week > 11 Monday Complete recovery day Tuesday Bike : - 1:00 15:00 Warm up spin - 5:00 in easy gear, 5:00 in moderate gear, 5:00 in moderately hard gear 6 x 15 sec build to a sprint (110-120 rpm) w/45 sec easy spin after each .... spin easy a couple minutes ......

Week > 12 The total training time cracks the 10-hour mark. Listen to your body, though. If you feel you need an extra days rest, take it. Monday Complete recovery day Tuesday Bike : - 1:10 The Main set focuses on developing a sense of pace for the shorter, harder...

Week > 13 Monday Tuesday Bike : - 1:00 15:00 Warm up - 2:00 |-§-| very easy gear, then - 3:00 slightly harder (HR up to 60%), - 5:00 w/HR at 65%, - 5:00 w/ HR |-§-| 70% 2 x 9:00 |-§-| 85% w/8:00 recovery |-§-| 60% after each (keep recovery above 60%) - each one is...

Week > 14 Monday Day off  relax Tuesday Swimming 0:45 Warm up Do the following twice through, continuous 200 Swim 2 x 100 Kick w/10 sec rest 4 x 50 Pull w/10 sec rest Main set 12 x 100 on 2:00  perform as 4 sets of 3 repeats: #1 easy |-§-| 70% #2 moderate...

Week > 15 This past weekends workouts should have left you feeling pretty tired. Use Monday to recover, and make sure to stretch. Monday Day off, as usual. Tues Swimming 0:45 Warm up 200 Swim, just getting loose Main set 6 x 250 w/20 sec rest after each - use this...

Week > 16 Monday Day off  relax  Tuesday Swimming 0:45 Warm up 400 Swim Main set Take 1:00 rest after the 1000 Swimming and before the 600 Pull. The purpose of this set is to work on stroke technique and getting into a rhythm over the course of a long...

Week > 17 Monday Complete day off! Tuesday Swimming 0:45 Warm up 400 Swim, straight into 8 x 50 w/10 sec rest after each ... - the efforts from 60% on #1 to 85% on #4, repeat for #5 through 8 Main set 12 x 100 w/10 sec rest after each - work on even pacing and...

Week > 18 Monday Complete day off relax Tuesday Swimming 0:45 Warm up 2 x 200 Free 4 x 100 4 x 100 , all w/10 sec rest after each repeat Main set 800 Swim - 1 lap easy/1 lap hard, 2 easy/2 hard, 3/3, 4/4 & back down to 1 Cool down 300 Swim, concentrate on...

Week > 19 Monday Complete recovery day Tuesday Swimming 0:45 Warm up 400 Swim 12 x 75 w/10, each one is (25 / 25 easy/25 fast) Main set 800 "" - 1 lap easy, 1 lap fast, 2-2, 3-3, 4-4; and back down: 3-3, 2-2, 1-1 - fast laps should be under control |-§-| 85% Cool...

Week > 20 Monday Complete day off ... relax  Tuesday Swimming 0:45 Warm up 200 Swim, just getting loose Main set 6 x 250 w/20 sec rest after each - use this to simulate a long open water swim: - find a steady pace, minimize the number of , and hold good form...

Week > 21 Monday Complete day off.... Tuesday Swimming 0:45 Warm up 300 Swim 3 x 100 Kick w/15 sec rest, each one progressively faster 2 x 150 Pull w/15 sec rest - #2 should build to 85% Main set 6 x 150 w/30 sec rest after each - try to keep your stroke count even...

Week > 22 Monday Complete day off.... Tuesday Swimming 0:45 Warm up 200 Swimming - 200 Kick - 200 Pull 2 sets of (4 x 50 w/10 sec rest) w/1:00 btwn sets - build from slow on #1 to fast on #4 Main set 6 x 150 |-§-| 75% w/15 sec rest ... hold the pace even throughout...

Week > 23 Monday Complete day off.... Tuesday Swimming 0:45 Warm up 200 Swim 2 x 100 Kick w/10 sec rest 4 x 50 Pull w/10 sec rest - descend 1-4 (#1 easy, #2 moderate, #3 harder, #4 hard) Main set 10 x 150 w/15 sec rest - each 150 should be performed as: 50 |-§-|...

Week > 24 Monday Complete day off.... Tuesday Swimming 0:45 Warm up 300 Swim 3 x 100 Kick w/10 sec rest 4 x 50 Choice w/10 Main set 3 x 500 w/30 sec rest after each #1: moderate effort (70% intensity); #2: slightly faster (80%); #3: at race pace (85%) Cool down 200...

Week > 25 Monday Complete day off.... Tuesday Swimming 0:45 Warm up 600 Swim Main set 4 x 400 w/30 sec rest after each #1: moderate effort (70% intensity); #2 & 3: slightly faster (80%); #3: at race pace (85%) Cool down 200 easy swim Bike : - 0:55 20:00 warmup...