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Date |
Swim |
Bike |
Run |
|
WK-1 |
|
|
|
|
Mon |
1000 yds.
a.m. |
30 min
p.m. |
|
|
Tues |
1000 yds.
a.m |
|
20 min p.m. |
|
Wed |
|
30 min. p.m. |
|
|
Thur |
1000 yds.
a.m |
|
30 min p.m. |
|
Fri |
|
|
|
|
Sat |
|
|
30 min a.m. |
|
Sun |
|
30 min a.m. |
|
|
WK-2 |
|
|
|
|
Mon |
1000 yds.
a.m |
45 min p.m. |
|
|
Tue |
1250 yds.
a.m |
|
20 min
p.m. |
|
Wed |
|
30 min p.m. |
|
|
Thur |
1000 yds.
a.m |
|
30 min p.m. |
|
Fri |
|
|
|
|
Sat |
|
|
35 min a.m. |
|
Sun |
|
45 min a.m. |
|
|
WK-3 |
|
|
|
|
Mon |
1000 yds.
a.m |
45 min p.m. |
|
|
Tue |
1250 yds.
a.m |
|
20 min p.m |
|
Wed |
|
45 min p.m. |
|
|
Thur |
1250 yds.
a.m |
|
35 min p.m |
|
Fri |
|
|
|
|
Sat |
|
|
40 min a.m |
|
Sun |
|
60 min a.m. |
|
|
WK-4 |
Recovery |
Recovery |
Recovery |
|
Mon |
1000 yds.
a.m |
30 min p.m. |
|
|
Tue |
1000 yds.
a.m |
|
20 min p.m |
|
Wed |
|
30 min p.m. |
|
|
Thur |
1000 yds.
a.m |
|
30 min p.m |
|
Fri |
|
|
|
|
Sat |
|
|
30 min a.m |
|
Sun |
|
45 min a.m. |
|
|
WK-5 |
|
|
|
|
Mon |
1000 yds.
a.m |
45 min p.m. |
|
|
Tue |
1500 yds.
a.m |
|
25 min p.m |
|
Wed |
|
45 min p.m. |
|
|
Thur |
1250 yds.
a.m |
|
40 min p.m |
|
Fri |
|
30
min spin p.m. |
|
|
Sat |
|
|
45 min
a.m |
|
Sun |
|
60 min a.m. |
|
|
WK-6 |
|
|
|
|
Mon |
1250 yds.
a.m |
45 min p.m. |
|
|
Tue |
1500 yds.
a.m |
|
30 min p.m |
|
Wed |
|
60 min p.m. |
|
|
Thur |
1500 yds.
a.m |
|
40 min p.m |
|
Fri |
|
45
min spin p.m. |
|
|
Sat |
|
|
45 min
a.m |
|
Sun |
|
75 min a.m. |
|
|
WK-7 |
|
|
|
|
Mon |
1250
yds. a.m |
45
min p.m. |
|
|
Tue |
1750
yds. a.m |
|
30 min p.m |
|
Wed |
|
60 min p.m. |
|
|
Thur |
1500 yds.
a.m |
|
40 min
p.m |
|
Fri |
|
45
min spin p.m. |
|
|
Sat |
|
|
50 min a.m |
|
Sun |
|
90 min. a.m. |
|
|
WK-8 |
Recovery |
Recovery |
Recovery |
|
Mon |
1000 yds.
a.m |
30 min p.m. |
|
|
Tue |
1250 yds.
a.m |
|
20 min p.m |
|
Wed |
|
45 min p.m. |
|
|
Thur |
1250 yds.
a.m |
|
35 min p.m |
|
Fri |
|
30 min
spin p.m. |
|
|
Sat |
|
|
40 min a.m |
|
Sun |
|
60 min
a.m. |
|
|
WK-9 |
|
|
|
|
Mon |
1250 yds.
a.m |
60 min p.m. |
|
|
Tue |
2000 yds.
a.m |
|
30 min p.m |
|
Wed |
|
60 min p.m. |
|
|
Thur |
1500 yds.
a.m |
|
45 min p.m |
|
Fri |
|
45
min spin p.m. |
|
|
Sat |
1000
yds. |
|
60 min p.m |
|
Sun |
|
90 min. a.m. |
20
min p.m |
|
WK-10 |
|
|
|
|
Mon |
1500 yds.
a.m |
60 min. p.m. |
|
|
Tue |
2000
yds. a.m |
|
30 min p.m |
|
Wed |
|
60 min. p.m. |
|
|
Thur |
1750
yds. a.m |
|
45 min p.m |
|
Fri |
|
45
min. spin p.m. |
|
|
Sat |
1000
yds. |
|
60 min
a.m |
|
Sun |
|
90 min. a.m. |
20
min p.m |
|
WK-11 |
|
|
|
|
Mon |
1500
yds. a.m |
60 min. p.m. |
|
|
Tue |
2000 yds.
a.m |
|
30 min p.m |
|
Wed |
|
60 min. p.m. |
|
|
Thur |
1750 yds.
a.m |
|
45 min p.m |
|
Fri |
|
45
min. spin p.m. |
|
|
Sat |
1000
yds. |
|
60 min
a.m |
|
Sun |
|
90 min. a.m. |
20
min p.m |
|
WK-12 |
Recovery |
Recovery |
Recovery |
|
Mon |
1000
yds. a.m |
45 min. p.m. |
|
|
Tue |
1500
yds. a.m |
|
20 min p.m |
|
Wed |
|
45 min. p.m. |
|
|
Thur |
1200 yds.
a.m |
|
30 min
p.m |
|
Fri |
|
30
min. spin p.m. |
|
|
Sat |
1000
yds. |
|
45 min
a.m |
|
Sun |
|
60 min. a.m. |
20
min p.m |
Speedwork/Quality
Phase
|
WK-13 |
Swim |
Bike |
Run |
|
Mon |
1500
yds. a.m |
60 min. p.m. |
|
|
Tue |
2000 yds.
a.m |
|
Quality Day |
|
Wed |
|
Quality Day |
|
|
Thur |
Quality Day
a.m. |
|
30 min p.m |
|
Fri |
|
45
min. p.m. |
|
|
Sat |
1000 yds. p.m |
|
60 min a.m |
|
Sun |
|
90
min. a.m. |
30
min. p.m |
|
WK-14 |
|
|
|
|
Mon |
1500 yds.
a.m |
60 min. p.m. |
|
|
Tue |
2000 yds.
a.m |
|
Quality Day |
|
Wed |
|
Quality Day |
|
|
Thur |
Quality Day
a.m. |
|
30 min p.m |
|
Fri |
|
45
min. p.m. |
|
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