Monday, September 03, 2012 Custom : Instructions for the Weekend Workout Description: You'll notice multiple workouts

on Sunday of this week, and on future weekends. You only need to choose ONE of these workouts. Don't do all of them! Run : Aqua Jog 1: aerobic Workout Description: If your foot is still bothering you, do this workout rather than the run workout. 10-minute easy jog Main Set 2 minutes straight leg kick; driving from the hip with toes pointed down 10-minute steady-state run 2 minutes straight leg kick; driving from the hip with toes pointed down 10-minute steady-state run 2 minutes straight leg kick, driving from the hip with toes pointed down Cool-down 10-minute easy jog Run : Treadmill run/walk intervals Workout Description: Begin with easy 5 minute warm-up jog. Then walk for 5 minutes as fast and as steep as you can. After 5 minutes, return to easy jog for 5 minutes. Continue back and forth from easy jogging to hard walking as long as time permits, up to 1 hour. Tuesday, September 04, 2012 Strength : Run Phase 1 Workout Description: Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit.

Lateral Hip Hikes - 12-15x One Arm Overhead Lunge - 12-15x per leg Glut Medius Band Walks - 12-15x (can order bands from http://www.performbetter.com/?kbid=2276) Balance Disc/Ball Alternating Overhead Press - 12-15x per side Alternating Cable Rows - 15-20x per side Wednesday, September 05, 2012 Bike : Skills & Force Workout Description: 20 minute gradual build to warm-up, then for the next 20 minutes alternate between 60 seconds at 70-80rpm and 60 seconds at 100-110rpm (HR no higher than Zone 4 for fast spin efforts). Finish with 3x4 minute hard climbs at 50-60rpm and high resistance. 4 minute recovery spin after each. Grind! Run : Aqua Jog 2: Intervals Workout Description: If you are injured, do this workout rather than the bike workout. Warm-up 10-minute easy jog Main Set 5 20 seconds hard, 40 seconds easy 4 to 6 90 seconds hard, 3-minute easy rest interval Cool-down 10-minute easy jog Workout Total: 43-52 minutes Thursday, September 06, 2012 Strength : Swim Phase I Workout Description: Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html

Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit.

Push-up - 12-15x Notes: This exercise can be made more difficult placing a stability ball under feet. Single Leg Row and Throw - 8-10x Side Plank Rotation - 12-15x Cable Torso Twist - 12-15x Running Man Row - 12-15x Friday, September 07, 2012 Custom : Yoga Workout Description: Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total. Saturday, September 08, 2012 Strength : Bike Phase I Workout Description: Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Explosive Reach For Sky with Dumbbell or Med Ball - 10-12x Single Leg Overhead Press with Knee Drive - 10-12x Notes: alternate legs or switch halfway through set to a new leg Woodchopper - 10-12x per side Front Plank Reaches - 10-12x per arm Stability Ball Single Leg Bridge - 10-12x Swim : Swim - Off-season Form Workout Description: For this workout, you'll need paddles, a pull-buoy, an old bicycle tube, and some concentration. Warm-up freestyle swim 500 meters.

Swim 100m with the paddles, at about 70% intensity, focusing on long reach, pressing your chest down, and high elbows as you pull. Recover 15-30 seconds. Swim 100m with the paddles and pull-buoy, same rules as above. Recover 15-30 seconds. Swim 100m with the paddles, pull-buoy, and the bicycle tire wrapped tightly around your ankles so that you cannot move your legs. Recover 15-30 seconds. Swim 100m with the paddles, NO pull-buoy, and the bicycle tire wrapped tightly around your ankles so that you cannot move your legs. Recover 15-30 seconds. Complete 2-3 rounds of the workout above, as time permits, then cool-down with another 500m at about 70-80% intensity. Sunday, September 09, 2012 X-Train : Rowing Machine Cross-training Workout Description: 1. Row easily for 5 minutes to warm-up; get off and stretch briefly if you want to. 2. Row for 610 minutes at a moderate aerobic pace. 3. Switch immediately to biking or running and go for 5-6 minutes at slightly slower than your planned race pace. 4. Row for another 610 minutes at a moderate aerobic pace. 5. Switch again to biking or running and go for 45 minutes at your planned race pace. 6. Row for another 610 minutes at a moderate aerobic pace. 7. Switch to biking or running and go for 34 minutes at slightly faster than your planned race pace. 8. Row easily for 5 minutes to cool down. 9. Stretch. X-Train : Elliptical Cross-training Workout Description: Go to http://exercise.about.com/library/blellipticalinterval.htm and follow the instructions exactly as written! X-Train : General Cross Training Workout Description: Choose 1 or a combination of the following:

1-2 hours basketball 1-2 hours indoor soccer Half to full day snowskiing or snowboarding Half to full day cross country skiing or skate skiing 1 single or 2 back-to-back indoor fitness classes Monday, September 10, 2012 Custom : Instructions for the Weekend Workout Description: You'll notice multiple workouts on Sunday of this week, and on future weekends. You only need to choose ONE of these workouts. Don't do all of them! Run : Treadmill run/walk intervals Workout Description: Begin with easy 5 minute warm-up jog. Then walk for 5 minutes as fast and as steep as you can. After 5 minutes, return to easy jog for 5 minutes. Continue back and forth from easy jogging to hard walking as long as time permits, up to 1 hour. Tuesday, September 11, 2012 Strength : Run Phase 1 Workout Description: Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Lateral Hip Hikes - 12-15x One Arm Overhead Lunge - 12-15x per leg Glut Medius Band Walks - 12-15x (can order bands from http://www.performbetter.com/?kbid=2276) Balance Disc/Ball Alternating Overhead Press - 12-15x per side Alternating Cable Rows - 15-20x per side Wednesday, September 12, 2012 Bike : Bike Lactate Test Workout Description: Your training "heart rate zones" will be based off your lactate threshold. If you don't do an actual "blood lactate" laboratory test, one way to estimate your lactate threshold is to perform a 30-minute time trial at a high, sustained pace. The goal of this test is to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart

rate throughout the test. Your average heart rate during the final 20 minutes should correspond to your LT. ----------------If 30 minutes is daunting, this test can be modified by simply performing three 5 minute hard, sustainable efforts with 5 minutes rest between each effort. ----------------Sometimes people exercise too hard for this test. Follow this simple rule - your pace should be the same at the end as at the beginning. If the legs begin to go rubbery, the leg turnover begins to slow, the lungs begin to burn, and you begin to gasp for breath, then you are going to hard! This should be about an 8 on a 1-10 scale, if 10 is the hardest and 1 is the easiest. ----------------30-Minute Time Trial for Estimating LT ----------------You will need a heart rate monitor ----------------Warm up for 10-15 minutes ----------------Begin exercise on an indoor trainer, treadmill, or flat outdoor course, and work up to the your maximum *sustainable* intensity within the first 10 minutes ----------------Record your heart rate each minute for the last 20 minutes ----------------Calculate your average heart rate over the last 20 minutes ----------------This average heart rate figure is your estimated heart rate at your lactate threshold ----------------Now that you have your number, log-in to your TrainingPeaks account, then go to "Preferences", then click on "Heart Rate Zones". Input your lactate threshold heart rate, then calculate zones (calculation methods will vary minimally). Now you have custom training zones! Your bike zones will probably be lower than your run zones, which is why you'll be testing for each sport. Thursday, September 13, 2012 Strength : Swim Phase I Workout Description: Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Push-up - 12-15x Notes: This exercise can be made more difficult placing a stability ball under feet. Single Leg Row and Throw - 8-10x Side Plank Rotation - 12-15x Cable Torso Twist - 12-15x Running Man Row - 12-15x Activity Comments:

9/13/2012 Tyler Moore: Great workout! Circuit workouts are probably one of my favorite ways to lift. Friday, September 14, 2012 Custom : Yoga Workout Description: Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total. Activity Comments: 9/16/2012 Tyler Moore: Did 60 minutes of strength yoga at home with a video I bought from the link provided.

Run : Run Lactate Test Workout Description: Your training "heart rate zones" will be based off your lactate threshold. If you don't do an actual "blood lactate" laboratory test, one way to estimate your lactate threshold is to perform a 30-minute time trial at a high, sustained pace. The goal of this test is to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart rate throughout the test. Your average heart rate during the final 20 minutes should correspond to your LT. ----------------If 30 minutes is daunting, this test can be modified by simply performing three 5 minute hard, sustainable efforts with 5 minutes rest between each effort. ----------------Sometimes people exercise too hard for this test. Follow this simple rule - your pace should be the same at the end as at the beginning. If the legs begin to go rubbery, the leg turnover begins to slow, the lungs begin to burn, and you begin to gasp for breath, then you are going to hard! This should be about an 8 on a 1-10 scale, if 10 is the hardest and 1 is the easiest. ----------------30-Minute Time Trial for Estimating LT ----------------You will need a heart rate monitor ----------------Warm up for 10-15 minutes ----------------Begin exercise on an indoor trainer, treadmill, or flat outdoor course, and work up to the your maximum *sustainable* intensity within the first 10 minutes ----------------Record your heart rate each minute for the last 20 minutes ----------------Calculate your average heart rate over the last 20 minutes ----------------This average heart rate figure is your estimated heart rate at your lactate threshold -----------------

Now that you have your number, log-in to your TrainingPeaks account, then go to "Preferences", then click on "Heart Rate Zones". Input your lactate threshold heart rate, then calculate zones (calculation methods will vary minimally). Now you have custom training zones! Your bike zones will probably be lower than your run zones, which is why you'll be testing for each sport. Saturday, September 15, 2012 Strength : Bike Phase I Workout Description: Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Explosive Reach For Sky with Dumbbell or Med Ball - 10-12x Single Leg Overhead Press with Knee Drive - 10-12x Notes: alternate legs or switch halfway through set to a new leg Woodchopper - 10-12x per side Front Plank Reaches - 10-12x per arm Stability Ball Single Leg Bridge - 10-12x Swim : Swim - Off-season Form Workout Description: For this workout, you'll need paddles, a pull-buoy, an old bicycle tube, and some concentration. Warm-up freestyle swim 500 meters. Swim 100m with the paddles, at about 70% intensity, focusing on long reach, pressing your chest down, and high elbows as you pull. Recover 15-30 seconds. Swim 100m with the paddles and pull-buoy, same rules as above. Recover 15-30 seconds. Swim 100m with the paddles, pull-buoy, and the bicycle tire wrapped tightly around your ankles so that you cannot move your legs. Recover 15-30 seconds. Swim 100m with the paddles, NO pull-buoy, and the bicycle tire wrapped tightly around your ankles so that you cannot move your legs. Recover 15-30 seconds.

Complete 2-3 rounds of the workout above, as time permits, then cool-down with another 500m at about 70-80% intensity. Sunday, September 16, 2012 X-Train : Rowing Machine Cross-training Workout Description: 1. Row easily for 5 minutes to warm-up; get off and stretch briefly if you want to. 2. Row for 610 minutes at a moderate aerobic pace. 3. Switch immediately to biking or running and go for 5-6 minutes at slightly slower than your planned race pace. 4. Row for another 610 minutes at a moderate aerobic pace. 5. Switch again to biking or running and go for 45 minutes at your planned race pace. 6. Row for another 610 minutes at a moderate aerobic pace. 7. Switch to biking or running and go for 34 minutes at slightly faster than your planned race pace. 8. Row easily for 5 minutes to cool down. 9. Stretch. X-Train : Elliptical Cross-training Workout Description: Go to http://exercise.about.com/library/blellipticalinterval.htm and follow the instructions exactly as written! X-Train : General Cross Training Workout Description: Choose 1 or a combination of the following: 1-2 hours basketball 1-2 hours indoor soccer Half to full day snowskiing or snowboarding Half to full day cross country skiing or skate skiing 1 single or 2 back-to-back indoor fitness classes Monday, September 17, 2012 Custom : Instructions for the Weekend Workout Description: You'll notice multiple workouts on Sunday of this week, and on future weekends. You only need to choose ONE of these workouts. Don't do all of them! Run : Treadmill run/walk intervals Workout Description:

Begin with easy 5 minute warm-up jog. Then walk for 5 minutes as fast and as steep as you can. After 5 minutes, return to easy jog for 5 minutes. Continue back and forth from easy jogging to hard walking as long as time permits, up to 1 hour. Tuesday, September 18, 2012 Strength : Run Phase 1 Workout Description: Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Lateral Hip Hikes - 12-15x One Arm Overhead Lunge - 12-15x per leg Glut Medius Band Walks - 12-15x (can order bands from http://www.performbetter.com/?kbid=2276) Balance Disc/Ball Alternating Overhead Press - 12-15x per side Alternating Cable Rows - 15-20x per side Wednesday, September 19, 2012 Bike : Skills & Force Workout Description: 20 minute gradual build to warm-up, then for the next 20 minutes alternate between 60 seconds at 70-80rpm and 60 seconds at 100-110rpm (HR no higher than Zone 4 for fast spin efforts). Finish with 3x4 minute hard climbs at 50-60rpm and high resistance. 4 minute recovery spin after each. Grind! Run : Aqua Jog 2: Intervals Workout Description: If you are injured, do this workout rather than the bike workout. Warm-up 10-minute easy jog Main Set 5 20 seconds hard, 40 seconds easy 4 to 6 90 seconds hard, 3-minute easy rest interval Cool-down 10-minute easy jog Workout Total: 43-52 minutes

Thursday, September 20, 2012 Strength : Swim Phase I Workout Description: Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Push-up - 12-15x Notes: This exercise can be made more difficult placing a stability ball under feet. Single Leg Row and Throw - 8-10x Side Plank Rotation - 12-15x Cable Torso Twist - 12-15x Running Man Row - 12-15x Friday, September 21, 2012 Custom : Yoga Workout Description: Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total. Swim : Balance 1 Workout Description: 500m warm-up. Then complete 5 rounds of the following: 50m stomach swim, 50m corkscrew, 50m L side swimming, 50m R side swimming. After completing prescribed # of rounds, progress to 500m tempo swim at about 85% intensity. 500m cooldown. See attached file for videos. Saturday, September 22, 2012 Strength : Bike Phase I Workout Description: Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Explosive Reach For Sky with Dumbbell or Med Ball - 10-12x Single Leg Overhead Press with Knee Drive - 10-12x

Notes: alternate legs or switch halfway through set to a new leg Woodchopper - 10-12x per side Front Plank Reaches - 10-12x per arm Stability Ball Single Leg Bridge - 10-12x Swim : Swim - Off-season Form Workout Description: For this workout, you'll need paddles, a pull-buoy, an old bicycle tube, and some concentration. Warm-up freestyle swim 500 meters. Swim 100m with the paddles, at about 70% intensity, focusing on long reach, pressing your chest down, and high elbows as you pull. Recover 15-30 seconds. Swim 100m with the paddles and pull-buoy, same rules as above. Recover 15-30 seconds. Swim 100m with the paddles, pull-buoy, and the bicycle tire wrapped tightly around your ankles so that you cannot move your legs. Recover 15-30 seconds. Swim 100m with the paddles, NO pull-buoy, and the bicycle tire wrapped tightly around your ankles so that you cannot move your legs. Recover 15-30 seconds. Complete 2-3 rounds of the workout above, as time permits, then cool-down with another 500m at about 70-80% intensity. Sunday, September 23, 2012 X-Train : Rowing Machine Cross-training Workout Description: 1. Row easily for 5 minutes to warm-up; get off and stretch briefly if you want to. 2. Row for 610 minutes at a moderate aerobic pace. 3. Switch immediately to biking or running and go for 5-6 minutes at slightly slower than your planned race pace. 4. Row for another 610 minutes at a moderate aerobic pace.

5. Switch again to biking or running and go for 45 minutes at your planned race pace. 6. Row for another 610 minutes at a moderate aerobic pace. 7. Switch to biking or running and go for 34 minutes at slightly faster than your planned race pace. 8. Row easily for 5 minutes to cool down. 9. Stretch. X-Train : Elliptical Cross-training Workout Description: Go to http://exercise.about.com/library/blellipticalinterval.htm and follow the instructions exactly as written! X-Train : General Cross Training Workout Description: Choose 1 or a combination of the following: 1-2 hours basketball 1-2 hours indoor soccer Half to full day snowskiing or snowboarding Half to full day cross country skiing or skate skiing 1 single or 2 back-to-back indoor fitness classes Monday, September 24, 2012 Custom : Yoga Workout Description: Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total. Other : Morning fat burning Workout Description: 30-60 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast after. Cup of coffee before is OK. Tuesday, September 25, 2012 Other : Morning fat burning Workout Description: 30-60 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast after. Cup of coffee before is OK. Strength : BodyWeightBurner

Workout Description: Complete the following circuit 5x through with minimal rest. Exercises can be viewed at http://www.pacificfit.net/exercises.php. 10-15 Pushups 20-25 Body Weight Squats 10-15 Narrow Grip Pushups 20-25 Standing Elastic Band Rows 10-15 Backward Lunges per side 10-15 Dive Bomber Pushups Wednesday, September 26, 2012 Custom : Yoga Workout Description: Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total. Other : Morning fat burning Workout Description: 30-60 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast after. Cup of coffee before is OK. Thursday, September 27, 2012 Other : Morning fat burning Workout Description: 30-60 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast after. Cup of coffee before is OK. Strength : BodyWeightBurner2 Workout Description: Complete the following circuit 4-5x through with minimal rest. Exercises can be viewed at http://www.pacificfit.net/exercises.php. 10-15 Pushups or Knee Pushups 20-25 Body Weight Squats 10-15 Narrow Grip Pushups or Narrow Grip Knee Pushups 20-25 Standing Elastic Band Rows 10-15 Reverse Lunges per side Friday, September 28, 2012 Custom : Yoga Workout Description: Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total.

Swim : Balance 2 Workout Description: 500m warm-up. Then complete 5 rounds of the following: 100m 6-1 Transition, 100m freestyle, 100m 6-3 transition, 100m freestyle. After completing prescribed # of rounds, progress to 500m tempo swim at about 85% intensity. 500m cool-down. See attached file for videos. Saturday, September 29, 2012 Other : Morning fat burning Workout Description: 30-60 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast after. Cup of coffee before is OK. Swim : Easy Recovery Swim Workout Description: 1500-2000 meter easy recovery aerobic swim. OK to use different strokes. Sunday, September 30, 2012 Day Off : Off-Day Workout Description: This day can be used as a make-up day for a missed workout, although that would be less than ideal (but sometimes a reality). Otherwise, this is a recovery day, which means this is not the day you sit around on the couch, but rather the day in which you: -Spend MUCH time with family -Walk frequently -Take a yoga class -Schedule a massage -Take a magnesium salts bath -Study swim drills, run drills, cycling technique -Use the time you'd normally spend working out to become a better, smarter, more recovered athlete Monday, October 01, 2012 Run : Treadmill Overspeed Training Workout Description: Warm-up 10 minutes, then complete 5-6x 2 minute efforts during which you bring the treadmill up to a high speed that gives you a fast turnover in the feet, but lean forward and RELAX focusing on fast feet and a high cadence. Should hit 90 steps per minute. Full recovery after each effort. Tuesday, October 02, 2012 Strength : Run Phase 2 Workout Description:

Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 4x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Single Leg Thumbs Up Dumbbell Front Raise- 15x per arm Reverse Lung and Swing - 10-12x per side Squat to Bicep Curl - 10-12x Transverse Lunge with Row - 10-12x per side Wednesday, October 03, 2012 Bike : Winter Indoor "Force" Spin Workout Description: Warm-up 10-20 minutes. Then complete the following ladder: 4 minute hill climb, 75% intensity, low RPM of 50-60 - 2 minutes recovery. 8 minute hill climb, 75% intensity, low RPM of 50-60 4 minutes recovery. 12 minute hill climb, 75% intensity, low RPM of 50-60, 6 minutes recovery. Recover 5 minutes very easy after the ladder. Cool-down with 5-10 minute easy spin. Thursday, October 04, 2012 Strength : Swim Phase 2 Workout Description: Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 4x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Lunge Position Alternating Arm Dumbbell Row - 10-12x per arm Dumbbell Uppercuts on Balance Ball or Single Leg - 15x per arm Pushup with Hands on Stability Ball (single leg optional) - 10-12x Two Leg Row and Throw - 10-12x per side Overhead Push Press - 10-12x Friday, October 05, 2012 Custom : Yoga Workout Description: Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total. Swim : Force Play Workout Description: Warm-up for 200-500 meters, then complete the following as a circuit, 3-4x through:

150 paddle, 150 fin kick, 150 pull-buoy, 150 all out freestyle, 50 kickboard recovery, After 3-4 rounds, cool-down 200-500 meters. Saturday, October 06, 2012 Strength : Bike Phase 2 Workout Description: Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 4x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Cable or Band High to Low WoodChpper - 15x per side Lateral Lunge to Overhead Triceps Extension - 8-10x per side Squat to Curl to Overhead Press - 10-12x Lateral Step with Reverse Fly - 10-12x per arm Bow Row - 10-12x per arm Swim : Fun Power Swim Workout Description: 500m warm-up. Progress to 1x Death Sprint, in which you go as hard as possible for as long as possible. No rules, but you should be able to last 200-300 yards. Recover 2 minutes, then complete 15 pool-side pushups to a 50m all-out sprint. Recover 45 seconds after each repeat, and do 5 of these. Recover 1 minute. Then do a 50m all-out sprint that you take directly into a 250m "cruise" at just under race-pace. Do two of these, and recover 1 minute between each. Then progress to 3x100 "no-stop" intervals, in which you swim a 100m all-out pace, but your recovery is a 50m very easy swim, rather than resting poolside. Next, swim 3x75m with NO turning at the walls - instead, turn at the "T" and use the power of your legs to reverse direction. Recovery on these is a very easy breaststroke or backstroke back to starting wall. Finally, finish with 10x25 "hypoxic" sets...no breathing. 20 second rest after each 25. Sunday, October 07, 2012 X-Train : Rowing Machine Cross-training Workout Description: 1. Row easily for 5 minutes to warm-up; get off and stretch briefly if you want to. 2. Row for 610 minutes at a moderate aerobic pace. 3. Switch immediately to biking or running and go for 5-6 minutes at slightly slower than your planned race pace. 4. Row for another 610 minutes at a moderate aerobic pace. 5. Switch again to biking or running and go for 45 minutes at your planned race pace. 6. Row for another 610 minutes at a moderate aerobic pace.

7. Switch to biking or running and go for 34 minutes at slightly faster than your planned race pace. 8. Row easily for 5 minutes to cool down. 9. Stretch. X-Train : Elliptical Cross-training Workout Description: Go to http://exercise.about.com/library/blellipticalinterval.htm and follow the instructions exactly as written! X-Train : General Cross Training Workout Description: Choose 1 or a combination of the following: 1-2 hours basketball 1-2 hours indoor soccer Half to full day snowskiing or snowboarding Half to full day cross country skiing or skate skiing 1 single or 2 back-to-back indoor fitness classes Monday, October 08, 2012 Run : Treadmill Overspeed Training Workout Description: Warm-up 10 minutes, then complete 5-6x 2 minute efforts during which you bring the treadmill up to a high speed that gives you a fast turnover in the feet, but lean forward and RELAX focusing on fast feet and a high cadence. Should hit 90 steps per minute. Full recovery after each effort. Tuesday, October 09, 2012 Strength : Run Phase 2 Workout Description: Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 4x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Single Leg Thumbs Up Dumbbell Front Raise- 15x per arm Reverse Lung and Swing - 10-12x per side Squat to Bicep Curl - 10-12x Transverse Lunge with Row - 10-12x per side Swim : Easy Recovery Swim, preferably with fins

Workout Description: 1500-2000 meter easy recovery aerobic swim. OK to use different strokes. Wednesday, October 10, 2012 Bike : Winter Indoor "Force" Spin Workout Description: Warm-up 10-20 minutes. Then complete the following ladder: 4 minute hill climb, 75% intensity, low RPM of 50-60 - 2 minutes recovery. 8 minute hill climb, 75% intensity, low RPM of 50-60 4 minutes recovery. 12 minute hill climb, 75% intensity, low RPM of 50-60, 6 minutes recovery. Recover 5 minutes very easy after the ladder. Cool-down with 5-10 minute easy spin. Thursday, October 11, 2012 Strength : Swim Phase 2 Workout Description: Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 4x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Lunge Position Alternating Arm Dumbbell Row - 10-12x per arm Dumbbell Uppercuts on Balance Ball or Single Leg - 15x per arm Pushup with Hands on Stability Ball (single leg optional) - 10-12x Two Leg Row and Throw - 10-12x per side Overhead Push Press - 10-12x Friday, October 12, 2012 Custom : Yoga Workout Description: Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total. Swim : Kick Practice Workout Description: See attachment (kick.pdf) for drill instructions. Warm-up 200-500m freestyle. Four sets of the following 100m swim (in a 25m pool) 1 x 25m BReaststroke ArMS with front crawl legs (BRAMS, see p53). Simple arm movement, allowing full focus on legs.1 x 25m 10-kick catch-up. A very slow catch- up with 10 kicks between each arm cycle, allowing you to re-focus on the leg kick between arm cycles.1 x 25m catch-up. Hands touch and go. No pause now so theres a more frequent distraction to the leg kick.1 x 25m full stroke. Rotation, normal arms and

breathing means theres a lot to pull you away from that ideal kick now. The slow buildup to this point means its likely to be holding together better and kept under control. Finish with 600-1000m tempo swim, focusing on kicking mechanics. Saturday, October 13, 2012 Strength : Bike Phase 2 Workout Description: Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 4x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Cable or Band High to Low WoodChpper - 15x per side Lateral Lunge to Overhead Triceps Extension - 8-10x per side Squat to Curl to Overhead Press - 10-12x Lateral Step with Reverse Fly - 10-12x per arm Bow Row - 10-12x per arm Swim : Fun Power Swim Workout Description: 500m warm-up. Progress to 1x Death Sprint, in which you go as hard as possible for as long as possible. No rules, but you should be able to last 200-300 yards. Recover 2 minutes, then complete 15 pool-side pushups to a 50m all-out sprint. Recover 45 seconds after each repeat, and do 5 of these. Recover 1 minute. Then do a 50m all-out sprint that you take directly into a 250m "cruise" at just under race-pace. Do two of these, and recover 1 minute between each. Then progress to 3x100 "no-stop" intervals, in which you swim a 100m all-out pace, but your recovery is a 50m very easy swim, rather than resting poolside. Next, swim 3x75m with NO turning at the walls - instead, turn at the "T" and use the power of your legs to reverse direction. Recovery on these is a very easy breaststroke or backstroke back to starting wall. Finally, finish with 10x25 "hypoxic" sets...no breathing. 20 second rest after each 25. Sunday, October 14, 2012 X-Train : Rowing Machine Cross-training Workout Description: 1. Row easily for 5 minutes to warm-up; get off and stretch briefly if you want to. 2. Row for 610 minutes at a moderate aerobic pace. 3. Switch immediately to biking or running and go for 5-6 minutes at slightly slower than your planned race pace. 4. Row for another 610 minutes at a moderate aerobic pace. 5. Switch again to biking or running and go for 45 minutes at your planned race pace. 6. Row for another 610 minutes at a moderate aerobic pace. 7. Switch to biking or running and go for 34 minutes at slightly faster than your planned race pace. 8. Row easily for 5 minutes to cool down. 9. Stretch.

X-Train : Elliptical Cross-training Workout Description: Go to http://exercise.about.com/library/blellipticalinterval.htm and follow the instructions exactly as written! X-Train : General Cross Training Workout Description: Choose 1 or a combination of the following: 1-2 hours basketball 1-2 hours indoor soccer Half to full day snowskiing or snowboarding Half to full day cross country skiing or skate skiing 1 single or 2 back-to-back indoor fitness classes Monday, October 15, 2012 Run : Treadmill Overspeed Training Workout Description: Warm-up 10 minutes, then complete 5-6x 2 minute efforts during which you bring the treadmill up to a high speed that gives you a fast turnover in the feet, but lean forward and RELAX focusing on fast feet and a high cadence. Should hit 90 steps per minute. Full recovery after each effort. Tuesday, October 16, 2012 Strength : Run Phase 2 Workout Description: Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 4x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Single Leg Thumbs Up Dumbbell Front Raise- 15x per arm Reverse Lung and Swing - 10-12x per side Squat to Bicep Curl - 10-12x Transverse Lunge with Row - 10-12x per side Swim : Easy Recovery Swim, preferably with fins Workout Description: 1500-2000 meter easy recovery aerobic swim. OK to use different strokes.

Wednesday, October 17, 2012 Bike : Winter Indoor "Force" Spin Workout Description: Warm-up 10-20 minutes. Then complete the following ladder: 4 minute hill climb, 75% intensity, low RPM of 50-60 - 2 minutes recovery. 8 minute hill climb, 75% intensity, low RPM of 50-60 4 minutes recovery. 12 minute hill climb, 75% intensity, low RPM of 50-60, 6 minutes recovery. Recover 5 minutes very easy after the ladder. Cool-down with 5-10 minute easy spin. Thursday, October 18, 2012 Strength : Swim Phase 2 Workout Description: Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 4x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Lunge Position Alternating Arm Dumbbell Row - 10-12x per arm Dumbbell Uppercuts on Balance Ball or Single Leg - 15x per arm Pushup with Hands on Stability Ball (single leg optional) - 10-12x Two Leg Row and Throw - 10-12x per side Overhead Push Press - 10-12x Friday, October 19, 2012 Custom : Yoga Workout Description: Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total. Swim : Kick Practice Workout Description: See attachment (kick.pdf) for drill instructions. Warm-up 200-500m freestyle. Four sets of the following 100m swim (in a 25m pool) 1 x 25m BReaststroke ArMS with front crawl legs (BRAMS, see p53). Simple arm movement, allowing full focus on legs.1 x 25m 10-kick catch-up. A very slow catch- up with 10 kicks between each arm cycle, allowing you to re-focus on the leg kick between arm cycles.1 x 25m catch-up. Hands touch and go. No pause now so theres a more frequent distraction to the leg kick.1 x 25m full stroke. Rotation, normal arms and breathing means theres a lot to pull you away from that ideal kick now. The slow buildup to this point means its likely to be holding together better and kept under control. Finish with 600-1000m tempo swim, focusing on kicking mechanics.

Saturday, October 20, 2012 Strength : Bike Phase 2 Workout Description: Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 4x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Cable or Band High to Low WoodChpper - 15x per side Lateral Lunge to Overhead Triceps Extension - 8-10x per side Squat to Curl to Overhead Press - 10-12x Lateral Step with Reverse Fly - 10-12x per arm Bow Row - 10-12x per arm Swim : Fun Power Swim Workout Description: 500m warm-up. Progress to 1x Death Sprint, in which you go as hard as possible for as long as possible. No rules, but you should be able to last 200-300 yards. Recover 2 minutes, then complete 15 pool-side pushups to a 50m all-out sprint. Recover 45 seconds after each repeat, and do 5 of these. Recover 1 minute. Then do a 50m all-out sprint that you take directly into a 250m "cruise" at just under race-pace. Do two of these, and recover 1 minute between each. Then progress to 3x100 "no-stop" intervals, in which you swim a 100m all-out pace, but your recovery is a 50m very easy swim, rather than resting poolside. Next, swim 3x75m with NO turning at the walls - instead, turn at the "T" and use the power of your legs to reverse direction. Recovery on these is a very easy breaststroke or backstroke back to starting wall. Finally, finish with 10x25 "hypoxic" sets...no breathing. 20 second rest after each 25. Sunday, October 21, 2012 X-Train : Rowing Machine Cross-training Workout Description: 1. Row easily for 5 minutes to warm-up; get off and stretch briefly if you want to. 2. Row for 610 minutes at a moderate aerobic pace. 3. Switch immediately to biking or running and go for 5-6 minutes at slightly slower than your planned race pace. 4. Row for another 610 minutes at a moderate aerobic pace. 5. Switch again to biking or running and go for 45 minutes at your planned race pace. 6. Row for another 610 minutes at a moderate aerobic pace. 7. Switch to biking or running and go for 34 minutes at slightly faster than your planned race pace. 8. Row easily for 5 minutes to cool down. 9. Stretch. X-Train : Elliptical Cross-training Workout Description:

Go to http://exercise.about.com/library/blellipticalinterval.htm and follow the instructions exactly as written! X-Train : General Cross Training Workout Description: Choose 1 or a combination of the following: 1-2 hours basketball 1-2 hours indoor soccer Half to full day snowskiing or snowboarding Half to full day cross country skiing or skate skiing 1 single or 2 back-to-back indoor fitness classes Monday, October 22, 2012 Custom : Yoga Workout Description: Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total. Other : Morning fat burning Workout Description: 30-60 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast after. Cup of coffee before is OK. Tuesday, October 23, 2012 Other : Morning fat burning Workout Description: 30-60 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast after. Cup of coffee before is OK. Wednesday, October 24, 2012 Custom : Yoga Workout Description: Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total. Other : Morning fat burning Workout Description:

30-60 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast after. Cup of coffee before is OK. Thursday, October 25, 2012 Other : Morning fat burning Workout Description: 30-60 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast after. Cup of coffee before is OK. Friday, October 26, 2012 Custom : Yoga Workout Description: Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total. Other : Morning fat burning Workout Description: 30-60 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast after. Cup of coffee before is OK. Saturday, October 27, 2012 Other : Morning fat burning Workout Description: 30-60 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast after. Cup of coffee before is OK. Sunday, October 28, 2012 Day Off : Off-Day Workout Description: This day can be used as a make-up day for a missed workout, although that would be less than ideal (but sometimes a reality). Otherwise, this is a recovery day, which means this is not the day you sit around on the couch, but rather the day in which you: -Spend MUCH time with family -Walk frequently -Take a yoga class -Schedule a massage -Take a magnesium salts bath -Study swim drills, run drills, cycling technique -Use the time you'd normally spend working out to become a better, smarter, more recovered athlete

Monday, October 29, 2012 Run : Time Saving Tempo Treadmill Run Workout Workout Description: Warm-up 5-10 minutes, then complete 3-4x6 minute efforts at tempo pace (approximately a 10K effort, or about 2-3mph faster than your aerobic run pace). Put incline at 1.0 for first 6 minute effort, 2.0 for second effort, 3.0 for third effort, etc. 1 minute easy recovery jog between each effort. Tuesday, October 30, 2012 Strength : Run Phase 3 Workout Description: Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 4-5x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Ice Skaters or Lateral Hops - 10-12x per sie Alternating Lunge Jumps with Overhead Press - 6-8x per leg Squat to Curl with Rotation - 8-10x total Dumbbell Running Arms - 15-20x per arm Walking Lunge with Twist - 8-10x per leg Swim : Paddles, buoy, kick. Workout Description: 500 meter easy warm-up. Then perform the following circuit 3-4x, with minimal rest between each 100m: 100m pull buoy, 100m kickboard, 100m paddles, 100m hard (TPace - 5-10 seconds). Finish with 500m swim at T-Pace. Wednesday, October 31, 2012 Bike : Skills! Workout Description: During duration of this 45-60 minute ride, complete 8-10x60 seconds superfast spins that take you above 110 rpm. Recover at least 1 minute between each spin. Do these without bouncing, in the saddle. Also complete 8-10-x60 seconds single leg isolation drills, in which you focus on pedaling with just one leg, while leaving the other leg attached, but using it as little as possible (imagine "pins and needles" on the pedal"). After every single leg isolation drill, pedal for 1-2 minutes with both legs to feel entire circular pedal stroke. Push forward at the top, pull back at the bottom! Remainder of ride is easy aerobic effort. Thursday, November 01, 2012 Strength : Swim Phase 3 Workout Description: Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 4-5x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit.

Cable Torso Twists - 8-10x per side Med Ball Twisters - 10-12x per direction Cable Single Arm Chest Press w/ Rotation - 8-10x per side Mountain Climber (Bosu Ball optional) - 10-12x per side Stability Ball Military Press - 8-10x Friday, November 02, 2012 Custom : Yoga Workout Description: Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total. Swim : Force Play 2 Workout Description: Warm-up for 200-500 meters, then complete the following mixed set for 500 meters: 25m breastsroke easy, 25m freestyle fast, 25m backstroke easy, 25m freestyle fast The swim the following interval set for 500 meters 1 length easy, 1 length hard, 2 easy/2 hard, 3 easy/3hard, 4 easy/4hard. Repeat the mixed set/interval set 1 more round if time permits. Saturday, November 03, 2012 Strength : Bike Phase 3 Workout Description: Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 4-5x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. One Arm Dumbbell Clean and Press - 8-10x per arm Low to High WoodChopper with Body Turn - 8-10x per side Single Arm Bent over Dumbbell Row in Squat Position - 8-10x per side Double Arm Lawnmower - 8x per direction Tricep Pushdown with Hop - 10-12x X-Train : Non-Freestyle Swimming Workout Description: Swimming "outside your comfort zone" will teach you how to move through the water more smoothly. If you have absolutely no clude about where to begin with these strokes, I recommend A) http://www.goswim.tv; or B) a Master's swim class. 1500m non-freestyle swim workout: 10x50 alternating breastroke to backstroke, medium pace

10x25 butterfly OR underwater swimming, maximum pace to 10x25 dolphin kicking practice, medium pace 5x100 backstroke OR breastsroke maximum pace Sunday, November 04, 2012 Custom Workout Description: Another "Go Outside Your Comfort Zone" day. for the next 3 weeks, choose a gym class you've never taken or a new sport and go for it! Throw you body and your mind a curveball. Monday, November 05, 2012 Run : Treamill Time Saving Workout - 2.5 with 30s rest Workout Description: Warm-up 5-10 minutes, then complete 6x2.5 minute efforts. Each effort is at your tempo, threshold pace (Zone 4). Start with first effort at 1.0 and add 0.5 percent incline for each subsequent effort. 60 second easy jog between each effort. Push yourself on the 2.5 minute efforts! Strength : Run Phase 3 Workout Description: Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 4-5x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Ice Skaters or Lateral Hops - 10-12x per sie Alternating Lunge Jumps with Overhead Press - 6-8x per leg Squat to Curl with Rotation - 8-10x total Dumbbell Running Arms - 15-20x per arm Walking Lunge with Twist - 8-10x per leg Tuesday, November 06, 2012 Bike : Sufferfest Workout Description: Fight Club Run : Steep hills Workout Description: Find steep hill (type of hill you would normally "hike" not "run"). Run up the hill in a controlled fashion, focusing on force application and pushing through each stride. Heart rate is not important. This is a focus on strength and power. Run for 45-90 seconds. The recover is the walk back down. If weather does not permit outdoor running, you can instead perform this workout on a steep treadmill or on a stairclimber. Goal is 8-10 repeats.

Wednesday, November 07, 2012 Swim : Critical Swim Speed test Workout Description: 1) Swim an easy warm-up of between 600m and 1000m including a variety of technique drills and a few short efforts to lift your heart rate.2) Perform a 400m time-trial from a push (not a dive), count your laps right and accurately time it!3) Swim 5x100 very easy repeats with full recovery. Just to clear lactic acid from the muscles. Backstroke or breastroke or kicking is fine.4) Perform a 200m time-trial from a push, again with accurate timing. 5) Easy cool-down To find your CSS pace in time per 100m from your results the easiest way is to use the simple calculator at: www.swimsmooth.com/css. Or, if you would like to run the calculation yourself you can calculate your CSS pace as:CSS (m/sec) = (400 - 200) / (T400 - T200)Where T400 and T200 are your 400m and 200m times in seconds. Then convert your speed from m/sec into time per 100m :CSS (sec/100m) = 100 / CSS (m/sec) Send results to Ben. Strength : Swim Phase 3 Workout Description: Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 4-5x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Cable Torso Twists - 8-10x per side Med Ball Twisters - 10-12x per direction Cable Single Arm Chest Press w/ Rotation - 8-10x per side Mountain Climber (Bosu Ball optional) - 10-12x per side Stability Ball Military Press - 8-10x Thursday, November 08, 2012 Custom : Yoga Workout Description: Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total. Friday, November 09, 2012 Swim : Easy Recovery Swim Workout Description: 1500-2000 meter easy recovery aerobic swim. OK to use different strokes. Strength : Bike Phase 3 Workout Description: Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 4-5x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. One Arm Dumbbell Clean and Press - 8-10x per arm Low to High WoodChopper with Body Turn - 8-10x per side

Single Arm Bent over Dumbbell Row in Squat Position - 8-10x per side Double Arm Lawnmower - 8x per direction Tricep Pushdown with Hop - 10-12x Saturday, November 10, 2012 Bike : Indoor Bicycle Cadence Efforts Workout Description: Warm-up well, then complete 10x2 minute efforts at 90-95 rpm with a resistance that keeps you below Zone 4, but above Zone 3. Between each, recovery for 30 second at 8085 rpm. Run : Winter Base Run - 40-60 minutes Workout Description: This workout can be done outdoors or on a treadmill. The run is flexible, and about 60% of it should be in easy Zone 2. You need to include at least 3-5 hill climbs of 2-4 minutes in duration that take you up into Zone 4. Full recovery after reach. Other than that, just have fun and enjoy the run! Monday, November 12, 2012 Strength : Run Phase 2 Workout Description: Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 4x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Single Leg Thumbs Up Dumbbell Front Raise- 15x per arm Reverse Lung and Swing - 10-12x per side Squat to Bicep Curl - 10-12x Transverse Lunge with Row - 10-12x per side Run : Time Saving Tempo Treadmill Run Workout Workout Description: Warm-up 5-10 minutes, then complete 3-4x6 minute efforts at tempo pace (approximately a 10K effort, or about 2-3mph faster than your aerobic run pace). Put incline at 1.0 for first 6 minute effort, 2.0 for second effort, 3.0 for third effort, etc. 1 minute easy recovery jog between each effort. Tuesday, November 13, 2012 Bike : Sufferfest Revolver Wednesday, November 14, 2012 Strength : Swim Phase 2 Workout Description: Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html

Complete the following exercises as a circuit, 4x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Lunge Position Alternating Arm Dumbbell Row - 10-12x per arm Dumbbell Uppercuts on Balance Ball or Single Leg - 15x per arm Pushup with Hands on Stability Ball (single leg optional) - 10-12x Two Leg Row and Throw - 10-12x per side Overhead Push Press - 10-12x Swim : Kick Practice Workout Description: See attachment (kick.pdf) for drill instructions. Warm-up 200-500m freestyle. Four sets of the following 100m swim (in a 25m pool) 1 x 25m BReaststroke ArMS with front crawl legs (BRAMS, see p53). Simple arm movement, allowing full focus on legs.1 x 25m 10-kick catch-up. A very slow catch- up with 10 kicks between each arm cycle, allowing you to re-focus on the leg kick between arm cycles.1 x 25m catch-up. Hands touch and go. No pause now so theres a more frequent distraction to the leg kick.1 x 25m full stroke. Rotation, normal arms and breathing means theres a lot to pull you away from that ideal kick now. The slow buildup to this point means its likely to be holding together better and kept under control. Finish with 600-1000m tempo swim, focusing on kicking mechanics. Thursday, November 15, 2012 Custom : Yoga Workout Description: Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total. Friday, November 16, 2012 Strength : Bike Phase 2 Workout Description: Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 4x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Cable or Band High to Low WoodChpper - 15x per side Lateral Lunge to Overhead Triceps Extension - 8-10x per side Squat to Curl to Overhead Press - 10-12x Lateral Step with Reverse Fly - 10-12x per arm Bow Row - 10-12x per arm Swim : Fun Power Swim Workout Description:

500m warm-up. Progress to 1x Death Sprint, in which you go as hard as possible for as long as possible. No rules, but you should be able to last 200-300 yards. Recover 2 minutes, then complete 15 pool-side pushups to a 50m all-out sprint. Recover 45 seconds after each repeat, and do 5 of these. Recover 1 minute. Then do a 50m all-out sprint that you take directly into a 250m "cruise" at just under race-pace. Do two of these, and recover 1 minute between each. Then progress to 3x100 "no-stop" intervals, in which you swim a 100m all-out pace, but your recovery is a 50m very easy swim, rather than resting poolside. Next, swim 3x75m with NO turning at the walls - instead, turn at the "T" and use the power of your legs to reverse direction. Recovery on these is a very easy breaststroke or backstroke back to starting wall. Finally, finish with 10x25 "hypoxic" sets...no breathing. 20 second rest after each 25. Saturday, November 17, 2012 Run : Winter Base Run - 40-60 minutes Workout Description: This workout can be done outdoors or on a treadmill. The run is flexible, and about 60% of it should be in easy Zone 2. You need to include at least 3-5 hill climbs of 2-4 minutes in duration that take you up into Zone 4. Full recovery after reach. Other than that, just have fun and enjoy the run! Bike : Bike - Force/Cadence Workout Description: Perform the following bike workout: Warm-up well, then 10x1 minute high speed pedaling cadence at 90-95rpm with 1 minute easy recoveries. Then perform 4-5x 4-5 minute hard efforts at 70-75rpm (hill climb simulations) with 4-5 minute recoveries. Monday, November 19, 2012 Bike : Skills & Force Workout Description: 20 minute gradual build to warm-up, then for the next 20 minutes alternate between 60 seconds at 70-80rpm and 60 seconds at 100-110rpm (HR no higher than Zone 4 for fast spin efforts). Finish with 3x4 minute hard climbs at 50-60rpm and high resistance. 4 minute recovery spin after each. Grind! Custom : Total Body Injury Prevention Workout Description: This routine is designed to address notorious weak areas of a triathletes body, specifically the rotator cuff , gluteus medius, lateral movement and core. If desired, it can be used as a stand-alone workout in a pre-existing weight training program. You can also take any of the Main Sets (1, 2 or 3) in this workout and do them as an isolated workout. Warm-Up: Complete 35 minutes of aerobic exercise, such as jogging, cycling or elliptical trainer, then complete the following exercises. Main Set 1: Complete the following rotator cuff exercises as a circuit, 3-4x through, with 30-60 sec rest after each time through, before proceeding to the next Main Set.

Main Set 2: Complete the following gluteus medius and lateral exercises as a circuit, 3-4x through, with 30-60 sec rest after each time through, before proceeding to the next Main Set. Main Set 3: Complete the following core exercises as a circuit, 34x through, with 3060 sec rest after each time through, before proceeding to the next Main Set. Cool-down: Hold each of the following stretches for 620 seconds, and go 3x through. If heart rate is high or breathing is difficult, complete 35 minutes of light aerobic activity prior to the stretches. Warm-Up: Arm Swings: Step 1: Reps: 8-10, Tempo: explosive

Warm-Up: Arm Circles: Step 1: Reps: 8-10, Tempo: explosive

Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10, Tempo: explosive

Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10, Tempo: explosive

Warm-Up: Hip Flexor Kickouts: Step 1: Reps: 8-10, Tempo: explosive

Warm-Up: Foam Roller Hamstrings: Step 1: Reps: 10-12, Tempo: fluent

Warm-Up: Foam Roller Quadriceps: Step 1: Reps: 10-12, Tempo: fluent

Warm-Up: Foam Roller Calves: Step 1: Reps: 10-12, Tempo: fluent

Warm-Up: Foam Roller IT Bands: Step 1: Reps: 10-12, Tempo: fluent

Main Set 1: Elastic Band or Cable External Rotation: Step 1: Reps: 20-25, % Max Weight: 60-65, Tempo: fluent

Main Set 1: Front Raising: Step 1: Reps: 12-15, % Max Weight: 60-65, Tempo: fluent

Main Set 1: Side Raising: Step 1: Reps: 12-15, % Max Weight: 60-65, Tempo: fluent

Main Set 1: Empty Cans: Step 1: Reps: 12-15, % Max Weight: 60-65, Tempo: fluent

Main Set 1: Dumbbell Uppercuts (Do on Bosu Ball): Step 1: Reps: 12-15, % Max Weight: 60-65, Tempo: fluent

Main Set 2: Fire Hydrants: Step 1: Reps: 20-25, Tempo: fluent

Main Set 2: Lateral Lunges: Step 1: Reps: 10-12, Tempo: fluent

Main Set 2: Hip Hikes: Step 1: Reps: 10-12, Tempo: fluent

Main Set 3: Front Plank Reaches or Taps: Step 1: Reps: 10-12, Tempo: fluent

Main Set 3: Side Plank Rotation or Lateral Raises: Step 1: Reps: 10-12, % Max Weight: 60-65, Tempo: fluent

Main Set 3: Crunch or Bicycle: Step 1: Reps: 12-15, Tempo: fluent

Main Set 3: Superman or Glute Extensions: Step 1: Reps: 10-12, Tempo: fluent

Cool-down: Warrior 1: Step 1: Reps: 3, Tempo: fluent

Cool-down: Warrior 2: Step 1: Reps: 3, Tempo: fluent

Cool-down: Warrior 3: Step 1: Reps: 3, Tempo: fluent

Cool-down: Standing Hamstring: Step 1: Reps: 3, Tempo: fluent

Cool-down: Down Dog: Step 1: Reps: 3, Tempo: fluent

Other : Full Body Stretch Routine With Video: Intermediate-Advanced Workout Description: Hold each stretch for 6-20 seconds. Do every day this week, sometime in the morning, preferably. 4 Step Hip Stretch: Achilles Stretch: Calf Stretch: Bridge Stretch: Anterior Shoulder Stretch: Posterior Shoulder Stretch: Side Bending Lat Stretch: Spiderman Stretch: Single Leg Quad Stretch Side: Lying Hamstring Stretch: Lying Leg Cross Body Stretch: Lying Leg Open Body Stretch: Frog Stretch: Seated Hamstring Stretch: Standing Figure Four Stretch: Scorpion Stretch: Warrior 1 Side: Warrior 2 Side: Warrior 3 Stretch: Tuesday, November 20, 2012 Swim : Critical Swim Speed test Workout Description:

1) Swim an easy warm-up of between 600m and 1000m including a variety of technique drills and a few short efforts to lift your heart rate.2) Perform a 400m time-trial from a push (not a dive), count your laps right and accurately time it!3) Swim 5x100 very easy repeats with full recovery. Just to clear lactic acid from the muscles. Backstroke or breastroke or kicking is fine.4) Perform a 200m time-trial from a push, again with accurate timing. 5) Easy cool-down To find your CSS pace in time per 100m from your results the easiest way is to use the simple calculator at: www.swimsmooth.com/css. Or, if you would like to run the calculation yourself you can calculate your CSS pace as:CSS (m/sec) = (400 - 200) / (T400 - T200)Where T400 and T200 are your 400m and 200m times in seconds. Then convert your speed from m/sec into time per 100m :CSS (sec/100m) = 100 / CSS (m/sec) Send results to Ben. Run : Treadmill Overspeed Training Workout Description: Warm-up 10 minutes, then complete 5-6x 2 minute efforts during which you bring the treadmill up to a high speed that gives you a fast turnover in the feet, but lean forward and RELAX focusing on fast feet and a high cadence. Should hit 90 steps per minute. Full recovery after each effort. Wednesday, November 21, 2012 Bike : Steep Hill Repeats Workout Description: Climb 6-8x 2-4 minute hills at a slow pace, with a slow cadence of 55-70, focusing on strength and force application. Heart rate is not observed. Full, easy recovery spin downhill after each hill repeat. Strength : Basic Strength 1 From Top 12 Resistance Training Routines for Triathletes Workout Description: Basic Strength 1 From Top 12 Resistance Training Routines for Triathletes Thursday, November 22, 2012 Swim : Technical Set With Fins Workout Description: Warm-up 500meters, then, Main Set: 30 x 50m + 10sec rest broken down into blocks of 10 x 50m with odd numbers = drills and even numbers = 25m fast + 25m easySet 1) Focus: Alignment: 25m Left Side Kick + 25m Right Side Kick FINS Set 2) Focus: Rotation: FINS 25m 6/3/6 + 25m f/s Set 3) Focus: Catch: Pull as 10m Scull #1, 10m Scull #2, 30m f/s Total distance: 2000m X-Train : Gym Crosstraining Workout Description:

Choose any activity which is new for your body. It can be a gym class like kickboxing or Pilates, a sport like basketball, tennis or golf, or anything that gets you moving, but keeps your mind off triathlon. This will be your free day for the off-season. Friday, November 23, 2012 Run : Steep hills Workout Description: Find steep hill (type of hill you would normally "hike" not "run"). Run up the hill in a controlled fashion, focusing on force application and pushing through each stride. Heart rate is not important. This is a focus on strength and power. Run for 45-90 seconds. The recover is the walk back down. If weather does not permit outdoor running, you can instead perform this workout on a steep treadmill or on a stairclimber. Goal is 8-10 repeats. Saturday, November 24, 2012 Bike : Bike Lactate Test Workout Description: Your training "heart rate zones" will be based off your lactate threshold. If you don't do an actual "blood lactate" laboratory test, one way to estimate your lactate threshold is to perform a 30-minute time trial at a high, sustained pace. The goal of this test is to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart rate throughout the test. Your average heart rate during the final 20 minutes should correspond to your LT. ----------------If 30 minutes is daunting, this test can be modified by simply performing three 5 minute hard, sustainable efforts with 5 minutes rest between each effort. ----------------Sometimes people exercise too hard for this test. Follow this simple rule - your pace should be the same at the end as at the beginning. If the legs begin to go rubbery, the leg turnover begins to slow, the lungs begin to burn, and you begin to gasp for breath, then you are going to hard! This should be about an 8 on a 1-10 scale, if 10 is the hardest and 1 is the easiest. ----------------30-Minute Time Trial for Estimating LT ----------------You will need a heart rate monitor ----------------Warm up for 10-15 minutes ----------------Begin exercise on an indoor trainer, treadmill, or flat outdoor course, and work up to the your maximum *sustainable* intensity within the first 10 minutes ----------------Record your heart rate each minute for the last 20 minutes ----------------Calculate your average heart rate over the last 20 minutes ----------------This average heart rate figure is your estimated heart rate at your lactate threshold -----------------

Once you have your numbers, send them to Ben, and he will create custom training zones for you under your User Settings! Your bike zones will probably be lower than your run zones, which is why you'll be testing for each sport. Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Sunday, November 25, 2012 Custom : Yoga Workout Description: Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total. Run : Run Lactate Test

Workout Description: Your training "heart rate zones" will be based off your lactate threshold. If you don't do an actual "blood lactate" laboratory test, one way to estimate your lactate threshold is to perform a 30-minute time trial at a high, sustained pace. The goal of this test is to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart rate throughout the test. Your average heart rate during the final 20 minutes should correspond to your LT. ----------------If 30 minutes is daunting, this test can be modified by simply performing three 5 minute hard, sustainable efforts with 5 minutes rest between each effort. ----------------Sometimes people exercise too hard for this test. Follow this simple rule - your pace should be the same at the end as at the beginning. If the legs begin to go rubbery, the leg turnover begins to slow, the lungs begin to burn, and you begin to gasp for breath, then you are going to hard! This should be about an 8 on a 1-10 scale, if 10 is the hardest and 1 is the easiest. ----------------30-Minute Time Trial for Estimating LT ----------------You will need a heart rate monitor ----------------Warm up for 10-15 minutes ----------------Begin exercise on an indoor trainer, treadmill, or flat outdoor course, and work up to the your maximum *sustainable* intensity within the first 10 minutes ----------------Record your heart rate each minute for the last 20 minutes ----------------Calculate your average heart rate over the last 20 minutes ----------------This average heart rate figure is your estimated heart rate at your lactate threshold ----------------Now that you have your number, log-in to your TrainingPeaks account, then go to "User Setting". Input your lactate threshold heart rate, then calculate zones (calculation methods will vary minimally, but recommend the Coggan method). Now you have custom training zones! Your bike zones will probably be lower than your run zones, which is why you'll be testing for each sport. Monday, November 26, 2012 Bike : Easy Recovery Bike Workout Description: 60 minute easy spin, cadence 90+rpm. Strength : Body Weight Only 1 From Top 12 Resistance Training Routines for Triathletes Workout Description: Body Weight Only 1 From Top 12 Resistance Training Routines for Triathletes Other : Full Body Stretch Routine With Video: Intermediate-Advanced

Workout Description: Hold each stretch for 6-20 seconds. Do every day this week, sometime in the morning, preferably. 4 Step Hip Stretch: Achilles Stretch: Calf Stretch: Bridge Stretch: Anterior Shoulder Stretch: Posterior Shoulder Stretch: Side Bending Lat Stretch: Spiderman Stretch: Single Leg Quad Stretch Side: Lying Hamstring Stretch: Lying Leg Cross Body Stretch: Lying Leg Open Body Stretch: Frog Stretch: Seated Hamstring Stretch: Standing Figure Four Stretch: Scorpion Stretch: Warrior 1 Side: Warrior 2 Side: Warrior 3 Stretch:

Tuesday, November 27, 2012 X-Train : Elliptical Cross-Training Hard Workout Description: Warm up Easy 2 min

Fast Pedal Medium 2 min Backwards Medium 2 min Jump Rope 1 min Fast Pedal Hard 2 min Backwards Hard 2 min Squat jumps* 20 times Straddle run on bench** 1 min Fast Pedal Hard 1 min Backwards Medium 1 min Side Shuffle (stay low)*** 2 min Repeat all (excluding the warm up) twice, for a total of 3 times through. *How to do a squat jump: http://www.youtube.com/watch?v=eZZc18uX-q8 ** Straddle run is done on a step aerobics step or another step that is 4-6 inches off the floor. Start standing on the step. Step off and to the side with your right foot, then your left foot, and step back on with your right then left foot. Do that as quickly as you can for one minute. ***How to do a side shuffle: http://www.youtube.com/watch?v=3_G4qGc2Zdk Swim : Easy Recovery Swim Workout Description: 1500-2000 meter easy recovery aerobic swim. OK to use different strokes. Wednesday, November 28, 2012 Run : Easy Recovery Run Workout Description: 30-40 minute easy recovery run on soft surface, purely aerobic. Strength : Body Weight Only 2 From Top 12 Resistance Training Routines for Triathletes Workout Description: Body Weight Only 2 From Top 12 Resistance Training Routines for Triathletes Thursday, November 29, 2012 Swim : Fun Power Swim Workout Description: 500m warm-up. Progress to 1x Death Sprint, in which you go as hard as possible for as long as possible. No rules, but you should be able to last 200-300 yards. Recover 2 minutes, then complete 15 pool-side pushups to a 50m all-out sprint. Recover 45 seconds after each repeat, and do 5 of these. Recover 1 minute. Then do a 50m all-out sprint that you take directly into a 250m "cruise" at just under race-pace. Do two of these, and recover 1 minute between each. Then progress to 3x100 "no-stop" intervals, in which you swim a 100m all-out pace, but your recovery is a 50m very easy swim, rather than resting poolside. Next, swim 3x75m with NO turning at the walls - instead, turn at the "T" and use the power of your legs to reverse direction. Recovery on these is a very easy breaststroke or backstroke back to starting wall. Finally, finish with 10x25 "hypoxic" sets...no breathing. 20 second rest after each 25.

Friday, November 30, 2012 Run : Pre-Race Strides Workout Description: 20-25 minute aerobic run in Zones 2-3. Every 2-3 minutes, include a "pick-up stride" of 20 to 30 seconds of fast running where your focus is on maintaining good running form and getting your feet UP off of the ground quickly. Strides get you out of the rut of always running slowly (plodding), without adding undue biomechanical stress or inducing too much fatigue. Saturday, December 01, 2012 Bike : Easy Recovery Bike Workout Description: 60 minute easy spin, cadence 90+rpm. Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest:

Foam Roller Lats: Sunday, December 02, 2012 Run : 40-60 minute Base Run Workout Description: This workout can be done outdoors or on a treadmill. The run is flexible, and about 60% of it should be in easy Zone 2. You need to include at least 3-5 hill climbs of 2-4 minutes in duration that take you up into Zone 4. Full recovery after reach. Other than that, just have fun and enjoy the run! Custom : Yoga Workout Description: Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total. Monday, December 03, 2012 Custom : Total Body Injury Prevention Workout Description: This routine is designed to address notorious weak areas of a triathletes body, specifically the rotator cuff , gluteus medius, lateral movement and core. If desired, it can be used as a stand-alone workout in a pre-existing weight training program. You can also take any of the Main Sets (1, 2 or 3) in this workout and do them as an isolated workout. Warm-Up: Complete 35 minutes of aerobic exercise, such as jogging, cycling or elliptical trainer, then complete the following exercises. Main Set 1: Complete the following rotator cuff exercises as a circuit, 3-4x through, with 30-60 sec rest after each time through, before proceeding to the next Main Set. Main Set 2: Complete the following gluteus medius and lateral exercises as a circuit, 3-4x through, with 30-60 sec rest after each time through, before proceeding to the next Main Set. Main Set 3: Complete the following core exercises as a circuit, 34x through, with 3060 sec rest after each time through, before proceeding to the next Main Set. Cool-down: Hold each of the following stretches for 620 seconds, and go 3x through. If heart rate is high or breathing is difficult, complete 35 minutes of light aerobic activity prior to the stretches. Warm-Up: Arm Swings: Step 1: Reps: 8-10, Tempo: explosive

Warm-Up: Arm Circles: Step 1: Reps: 8-10, Tempo: explosive

Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10, Tempo: explosive

Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10, Tempo: explosive

Warm-Up: Hip Flexor Kickouts: Step 1: Reps: 8-10, Tempo: explosive

Warm-Up: Foam Roller Hamstrings: Step 1: Reps: 10-12, Tempo: fluent

Warm-Up: Foam Roller Quadriceps: Step 1: Reps: 10-12, Tempo: fluent

Warm-Up: Foam Roller Calves: Step 1: Reps: 10-12, Tempo: fluent

Warm-Up: Foam Roller IT Bands: Step 1: Reps: 10-12, Tempo: fluent

Main Set 1: Elastic Band or Cable External Rotation: Step 1: Reps: 20-25, % Max Weight: 60-65, Tempo: fluent

Main Set 1: Front Raising: Step 1: Reps: 12-15, % Max Weight: 60-65, Tempo: fluent

Main Set 1: Side Raising:

Step 1: Reps: 12-15, % Max Weight: 60-65, Tempo: fluent

Main Set 1: Empty Cans: Step 1: Reps: 12-15, % Max Weight: 60-65, Tempo: fluent

Main Set 1: Dumbbell Uppercuts (Do on Bosu Ball): Step 1: Reps: 12-15, % Max Weight: 60-65, Tempo: fluent

Main Set 2: Fire Hydrants: Step 1: Reps: 20-25, Tempo: fluent

Main Set 2: Lateral Lunges: Step 1: Reps: 10-12, Tempo: fluent

Main Set 2: Hip Hikes: Step 1: Reps: 10-12, Tempo: fluent

Main Set 3: Front Plank Reaches or Taps: Step 1: Reps: 10-12, Tempo: fluent

Main Set 3: Side Plank Rotation or Lateral Raises: Step 1: Reps: 10-12, % Max Weight: 60-65, Tempo: fluent

Main Set 3: Crunch or Bicycle: Step 1: Reps: 12-15, Tempo: fluent

Main Set 3: Superman or Glute Extensions: Step 1: Reps: 10-12, Tempo: fluent

Cool-down: Warrior 1: Step 1: Reps: 3, Tempo: fluent

Cool-down: Warrior 2: Step 1: Reps: 3, Tempo: fluent

Cool-down: Warrior 3: Step 1: Reps: 3, Tempo: fluent

Cool-down: Standing Hamstring: Step 1: Reps: 3, Tempo: fluent

Cool-down: Down Dog: Step 1: Reps: 3, Tempo: fluent

Other : Full Body Stretch Routine With Video: Intermediate-Advanced Workout Description: Hold each stretch for 6-20 seconds. Do every day this week, sometime in the morning, preferably. 4 Step Hip Stretch: Achilles Stretch: Calf Stretch: Bridge Stretch: Anterior Shoulder Stretch: Posterior Shoulder Stretch: Side Bending Lat Stretch:

Spiderman Stretch: Single Leg Quad Stretch Side: Lying Hamstring Stretch: Lying Leg Cross Body Stretch: Lying Leg Open Body Stretch: Frog Stretch: Seated Hamstring Stretch: Standing Figure Four Stretch: Scorpion Stretch: Warrior 1 Side: Warrior 2 Side: Warrior 3 Stretch: Tuesday, December 04, 2012 Swim : Tech Set 1 Workout Description: Warm-up well, then: 8 x 300m @ CSS Pace + 40sec rest 1-3+5-7=f/s4+8 = Pull and Paddles Run : Treadmill Builds Workout Description: Start with treadmill at easy jog, then over 10 minutes, add 0.1-0.2mph until reaching tempo pace (Zone 4-Zone 5). Hold this pace for 1 minute then go back to the easy jog and build again. Goal is 3 builds. Wednesday, December 05, 2012 Strength : BodyWeightBurner Workout Description: Complete the following circuit 5x through with minimal rest. Exercises can be viewed at http://www.pacificfit.net/exercises.php. 10-15 Pushups 20-25 Body Weight Squats 10-15 Narrow Grip Pushups

20-25 Standing Elastic Band Rows 10-15 Backward Lunges per side 10-15 Dive Bomber Pushups Thursday, December 06, 2012 Run : Steep hills Workout Description: Find steep hill (type of hill you would normally "hike" not "run"). Run up the hill in a controlled fashion, focusing on force application and pushing through each stride. Heart rate is not important. This is a focus on strength and power. Run for 45-90 seconds. The recover is the walk back down. If weather does not permit outdoor running, you can instead perform this workout on a steep treadmill or on a stairclimber. Goal is 8-10 repeats. Friday, December 07, 2012 Strength : BodyWeightBurner2 Workout Description: Complete the following circuit 4-5x through with minimal rest. Exercises can be viewed at http://www.pacificfit.net/exercises.php. 10-15 Pushups or Knee Pushups 20-25 Body Weight Squats 10-15 Narrow Grip Pushups or Narrow Grip Knee Pushups 20-25 Standing Elastic Band Rows 10-15 Reverse Lunges per side Saturday, December 08, 2012 Run : Hard Strides Workout Description: Warm-up run for 4 minutes. Then complete 1 minute at maximum sustainable pace, about 5K race pace, up to Zones 5/6. Recover 4 minutes. Repeat for available time of run, up to 45 minutes. Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes:

Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Sunday, December 09, 2012 Run : 40-60 minute Base Run Workout Description: This workout can be done outdoors or on a treadmill. The run is flexible, and about 60% of it should be in easy Zone 2. You need to include at least 3-5 hill climbs of 2-4 minutes in duration that take you up into Zone 4. Full recovery after reach. Other than that, just have fun and enjoy the run! Custom : Yoga Workout Description: Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total.