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    July 1

    Bike
    • 2h 00m
    • -----
    • -----

    2 hour ride on a flat to rolling course. Keep HR in Zone 1-2.

    '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.

      July 2

      Bike
      • 1h 00m
      • -----
      • -----

      Start out at a very easy gearing, over 20' gradually increase the resistance to a medium level. Maintain medium resistance for 20' spinning smoothly. Then gradually work back to the easy gear you started with over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before. Repeat.

        July 3

        Run
        • 40m
        • -----
        • -----

        RUN BRICK
        Run 40' 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.

        Swim
        • 1h 00m
        • 2600.00 yards
        • -----

        MS: 4x200 no warm up on 45" rest.
        Then 500 at race pace.
        Rest 1' then 6x200 at race pace with 30" rest.
        CD: 100

          July 4

          Bike
          • 1h 20m
          • -----
          • -----

          WU: 10'
          MS: 10' hard (at LT), 2' easy (zone 2). Do this 5x.
          CD: 10'

          Run
          • 1h 45m
          • -----
          • -----

          Run 1:45 on a flat course or treadmill. Generally keep HR in Zone 1-2, but throw in a few hills if possible. Think about form and running pretty. Start to work on nutrition - what sits well? Make sure to stay hydrated, drop a bottle and do loops if necessary.

            July 5

            Swim
            • 1h 00m
            • 2900.00 yards
            • -----

            WU: 300
            MS: Then 4x200 pull with 30" rest.
            Then 8x100 with 15" rest.
            200 kick.
            6x100 on 10" rest.
            CD: 200

            Kickboard Kick or Kick on Back with hands over head, fingers locked. '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.

              July 6

              Swim
              • 45m
              • 1500.00 yards
              • -----

              WU: 500
              MS: 500 pull, 8x50 fast on 20" rest
              CD: 100

              Off Day.

                July 7

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                Lyoshka's Training Plan


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