Steph
Bike/Run
Spin 60 minutes

Shelly
Bike/Run
Spin 60 minutes

Steph
Strength/Run
LSD Run:
Run 145'

Steph
Swim/Run/Spin
5 AM swim 800-1000 yards

Shelly
Swim/Run/Spin
5 AM swim 800-1000 yards

Steph
Strength/Swim

Warm up
4 x (25 swim lvl4, 25 1ASOSB) NO RI
4 x (25 swim lvl5, 25 BF)
200 pull
MAIN SET
3 x 300 lvl7 RI 15"
5 x 100 lvl7 RI 10"
400 lvl5
Cool down
100 lvl2
total yardage: 2300

Steph
Bike

Bike 5 hours
LVL 4-5
Run 30-35' after bike No higher than lvl5

Shelly
Bike/Run

Bike 5 hours
LVL 4-5
Run 30-35' after bike No higher than lvl5

Steph
Swim/Run

Swim/Run
8:00 AM start time
Run lvl5

Swim: 3000 yards

RUN 7-9 MILES

Shelly
Swim/Run

Swim/Run
8:00 AM start time
Run lvl5

Swim: 3000 yards

RUN 7-9 MILES

Steph
Rest Day

Weekly Totals
Swim: up to 7,000 yards
Bike: 105-115 miles
Run: 24-30 miles

Steph
Swim/Bike

500 warm up swim-you choose what you do
6 x 50 drill down, swim back-you choose drills
3 x 300 :20 RI - lv3-4
easy 50
3 x 300 : 20 Ri - lvl5
easy 50
3 x 300 :20 RI - lvl7
easy 50
100 non free cool down
3600 total

Spin 60 minutes

Spin 60 minutes

Steph
Core/Run

Transition Run :
LSD 5-7 miles

Transition Run :
LSD 5-7 miles

Steph
Athletes option/Strength

Your choose your sport
Work it for 45 to 90 minutes, or take the day off if your Resting HR is not within 2 beats of your normal rate

Shelly
Athletes option/Strength

Your choose your sport
Work it for 45 to 90 minutes, or take the day off if your Resting HR is not within 2 beats of your normal rate

Steph
Bike/Run/Core

Bike OR brick day

30 mile (15-20 miles if done as a brick or on a trainer) lvl4-7, climb at LT, flats spin @lvl5

Transition Run:
4-6 miles after bike

Shelly
Bike/Run/Core

Bike OR brick day

30 mile (15-20 miles if done as a brick or on a trainer) lvl4-7, climb at LT, flats spin @lvl5

Transition Run:
4-6 miles after bike

Steph
Run/Bike

RUN:
1:30-2:00
Dynamic Run Drills
15-17 Miles of LSD with ladder pick up during last 20 minutes
IMC folks go the shorter distance
Ladder:
15" PU 2' RI
20" PU 2' RI
25" PU 2' RI
30" PU 2' RI
30" PU 1:30 RI
25" PU 1:30 RI
20" PU 1:30 RI

Optional short bike day
All races, 15 mi bike-lvl5-7

Shelly
Bike/Run

RUN:
1:30-2:00
Dynamic Run Drills
15-17 Miles of LSD with ladder pick up during last 20 minutes
IMC folks go the shorter distance
Ladder:
15" PU 2' RI
20" PU 2' RI
25" PU 2' RI
30" PU 2' RI
30" PU 1:30 RI
25" PU 1:30 RI
20" PU 1:30 RI

Optional short bike day
All races, 15 mi bike-lvl5-7

Steph
Swim/Bike

300s200p300s warmup
5 x 100 focus on coming in on the EXACT same time. 1 push-up per second off either direction. Pay up at end of set
100 easy
4 x 200 same as above. Pay up in the form of fwd planks held for 10" each
100 easy
2 x 300 same as above. Pay up in squats
100 easy
300 easy free
100 non free cool down
3400 total

IMC-mileage matters!
60 mi bike-lvl5

Shelly
Swim/Bike

300s200p300s warmup
5 x 100 focus on coming in on the EXACT same time. 1 push-up per second off either direction. Pay up at end of set
100 easy
4 x 200 same as above. Pay up in the form of fwd planks held for 10" each
100 easy
2 x 300 same as above. Pay up in squats
100 easy
300 easy free
100 non free cool down
3400 total

IMC-mileage matters!
60 mi bike-lvl5

Steph
Rest Day

R-E-C-O-V-E-R-Y week for:
IMC/IMLP/VFull Totals
Swim: at least 4500 yards
Bike: 70-80 miles
Run: 19-22 miles

Shelly
Run

R-E-C-O-V-E-R-Y week for:
IMC/IMLP/VFull Totals
Swim: at least 4500 yards
Bike: 70-80 miles
Run: 19-22 miles

100lvl3-200lvl4-400lvl5 200lvl3-100lvl4 warm-up
4 x 100 (25 1asosb, 25 switch, 25 double arm scull(kick on tummy), 25s
100 swim - focus on catch phase of stroke
4 x 100 (25 BBR, 50 SASK, 25s)
100 swim - focus on body roll
500 aerobic tempo swim
100 stroke cool down
2500 total

100lvl3-200lvl4-400lvl5 200lvl3-100lvl4 warm-up
4 x 100 (25 1asosb, 25 switch, 25 double arm scull(kick on tummy), 25s
100 swim - focus on catch phase of stroke
4 x 100 (25 BBR, 50 SASK, 25s)
100 swim - focus on body roll
500 aerobic tempo swim
100 stroke cool down
2500 total

Steph
Run/Core

Transition Run :
LSD 5-7 miles
IMC folks go the shorter distance

Shelly
Run/Core

Transition Run :
LSD 5-7 miles
IMC folks go the shorter distance

Steph
Bike/Run/Strength

Dynamic run Drills
15 min WU
8 x 100 Strides w/100 recovery jog
1 x 200
2 x 400
4 x 800
2 x 400
1 x 200
15 min CD

Shelly
Bike/Run/Strength

Dynamic run Drills
15 min WU
8 x 100 Strides w/100 recovery jog
1 x 200
2 x 400
4 x 800
2 x 400
1 x 200
15 min CD

Steph
Swim/Core

Bike 20 mile

Short 30-40 Minute Run

Shelly
Swim/Run/Core

Bike 20 mile

Run 5 miles

Steph
Bike

LSD Bike Day
50 mile bike rolling hills

Shelly
Bike

LSD Bike Day
50 mile bike rolling hills

Steph
Run

POSSIBLE: EMBARCADERO TO SAUSALITO RUN (10 MILES)

Shelly
Run

POSSIBLE: EMBARCADERO TO SAUSALITO RUN (10 MILES)