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Fri. 9/17/04

Steph
Swim/Run
Warm-up 300s
3x50 drill (SAR)
200s
3x50k
100s
3x50 build up
Main set: all with 20" RI
100 lvl6
200 lvl6
300 lvl6
400 lvl6
400 lvl6
300 lvl7
200 lvl7
100 lvl8
200ez
5x100 descend all 10" RI
100 easy
100 non free
4500 total

 Shelly
Strength Training
Run PM 60' lvl 5
Strength Training
Sat. 9/18/04 Steph
Bike/Run

80 -90 mi bike
Transition Run:
30-60 Minutes w/ 7 x 30' pick ups in last half

Shelly

Run, 3 miles
Sun. 9/19/04

Steph
Run

15 minute warm up
Dynamic Run Drills minus the sprints
15-17 miles (lvl5 with 10 x 40" p/ups w/1:30 RI)

 Shelly
Bike/Run?

80 -90 mi bike
Transition Run:
30-60 Minutes w/ 7 x 30' pick ups in last half
Mon. 9/20/04

Steph

R-E-C-O-V-E-R-Y week
IMC/IMLP/VFull Totals
Swim: 5000 yards
Bike: 70-80 miles
Run: 16-20 miles

Shelly
Bike

Cycle 1 hour (spin class)
Strength Training Strength Training
Tues. 9/21/04

Steph
Swim

Warm-up 400s
4x(25 CFS, 25 swim)
main set: repeat 3 times
300 steady pace lvl5
2x50 drill (finger tip drag)
4x25 lvl 7
don't forget, you did the above stuff 3 TIMES!
cool down
200 lvl3
100 non free
2300 total

 Shelly
Run

4 miles
Wed. 9/22/04

Steph
Run

15 minute warm up
Dynamic Run Drills
6-8 miles (lvl5 with 5 x 25" pick ups w/ 2:00 jogging RI)

 Shelly
Bike

 Spin class, 1 hour
Strength Training Strength Training
Thurs. 9/23/04

Steph
Track workout spinnerval brick

Shelly
Run

4 miles
Fri. 9/24/04

Steph
Athlete's Option Day - swim/bike
warm-up
3x50 (drill down, s back)
4x75(k1st 25-s50)
main set 10" RI between swims, 30" between sets
2 x 300 lvl5
2 x 250 lvl5
3 x 200 lvl5
3 x 150 lvl7
100 easy
500 steady pace. Drill 1st 25 of each 100. drill of choice
100 non free
3300 total

 Shelly
Rest day
-OR-
20 - 30 mi bike, max of 90'		 Strength Training
Strength Training
Sat. 9/25/04

Steph
Run

15 minute warm up
Dynamic Run Drills
10-12 miles (lvl5 with 6 x 40" pick ups w/ 1:30 RI)

Shelly
Run

4-6 miles.
Sun. 9/26/04

Steph
LSD Bike ride

Meet at Las Positas College in Livermore on Collier Canyon Road

MEGA mile ride!
Mt Hamilton is the target, go as far as you can in 5 hours from start point!
90-114 mile ride

25 miles uphill as part of the ride

DIRECTIONS to start point:
Everyone needs to get to 580 East, towards Stockton.
When going through Livermore, look for Airway Blvd exit, get off 580. Head north(over 580) on Airway Blvd, take a right onto N Canyon Parkway, then a left onto Collier Canyon, the college is on your right a short distance up Collier Canyon Road.

Shelly
Bike w/Steph??

Meet at Las Positas College in Livermore on Collier Canyon Road

MEGA mile ride!
Mt Hamilton is the target, go as far as you can in 5 hours from start point!
90-114 mile ride

25 miles uphill as part of the ride

DIRECTIONS to start point:
Everyone needs to get to 580 East, towards Stockton.
When going through Livermore, look for Airway Blvd exit, get off 580. Head north(over 580) on Airway Blvd, take a right onto N Canyon Parkway, then a left onto Collier Canyon, the college is on your right a short distance up Collier Canyon Road.
Mon. 9/27/04 Steph
Core Training

1st week of pyramid
IMC, LP & VFull Totals
Weekly Totals
Swim: 9500 yards
Bike: 100-110 miles
Run: 22-28 miles

 Shelly
Bike

 Spin class, 1 hour
Strength Training Strength Training
Tues. 9/28/04 Steph
Swim/Bike/Strength
Swim, Warm up
4 x (25 swim LVL4, 25 1ASOSB) NO RI
4 x (25 swim LVL5, 25 BF) NO RI
200 pull
MAIN SET
6 x (25 build up, 25 lvl8, 25 lvl3) RI 15"
4 x 25 SASK alternate
4 x 50 SAR 10" RI
3 x 200 lvl5 10" RI
4 x 25 lvl7 5" RI
100 stroke easy
6 x 25 BF
5 x 50 Descend 1"/50, start at lvl5
Cool down
100 LVL2
total yardage: 2500

Shelly
Run

4 miles

---OPTIONAL----

PM Bike 90'
Wed. 9/29/04 Steph
Bike
110' bike
w/ 25' @ AT
50' run
(no more than 6 miles)
you can cut the bike in half by doing it on a stationary trainer, but all 25' must still be at AT.
 Shelly
Bike

Spin class, 1 hour
Strength Training Strength Training
Thurs. 9/30/04

Steph
Bike/Run

5x(Ride15'-Run10')
aerobic ride
single leg spin drills
AT run
Plan on this one taking awhile, i.e. up to 9 pm or so

 Shelly
Bike/Run

5x(Ride15'-Run10')
aerobic ride
single leg spin drills
AT run
Plan on this one taking awhile, i.e. up to 9 pm or so
Fri. 10/01/04

Steph
Swim/Run/Strength

Warm up
4 x (25 swim LVL4, 25 1ASOSB) NO RI
4 x (25 swim LVL5, 25 BF) NO RI
200 pull
MAIN SET
5 x 300 lvl7 RI 15"
5 x 100 lvl7 RI 10"
400 LVL5
Cool down
100 LVL2
total yardage: 2800

 Shelly
Rest day
---OPTIONAL---

Run 6 miles
w/ 5x20" buildups from lvl5 to lvl 10 ensure there is at least 2' at lvl4 between each buildup
Strength Training Strength Training