Previous training plan (Treasure Island 2003 )					Next training plan (Half-Vineman 2004)
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 16	Run: 3mi (36:25)	Weights (upper body)	Run: 3mi (36:57)	REST	REST	Bike: Paradise Loop +	Run: 4.25mi (56min)
(Jan 5-11)						(36 miles, 3 hours)
Week 15	Bike: Cadence (1-4 gear)	REST	Swim: Drills (flutter kick)	REST	REST	MTB: 30 miles, 2 hours	Run: 6mi (1:04)
(Jan 12-18)	10 min @ 80c W/U		Bike: Cadence (1-4 gear)
	5 min @ 85c		5 min @ 80c W/U
	5 min @ 90c		5 min @ 85c
	5 min @ 95c		5 min @ 90c
	5 min @ 85c		5 min @ 95c
	5 min @ 70c C/D		5 min @ 85c
			5 min @ 70c C/D
Week 14	REST	Bike: Cadence	Swim: Drills (front crawl)	Bike: Cadence	REST	REST
(Jan 19-25)		7 min @ 80c (1-1)		7 min @ 80c (1-1)
		1 min @ 90c (1-2)		1 min @ 90c (1-2)
		1 min @ 85c (1-2)		1 min @ 85c (1-2)			RACE!
		2 min @ 90c (1-3)		2 min @ 90c (1-3)			10km run
		1 min @ 85c (1-3)		1 min @ 85c (1-3)
		3 min @ 95c (1-4)		3 min @ 95c (1-4)			53:27 total
		1 min @ 85c (1-4)		1 min @ 85c (1-4)			8:36.1 min/mi ave
		4 min @ 95c (1-5)		4 min @ 95c (1-5)			mile 1 - 9:18
		1 min @ 85c (1-5)		1 min @ 85c (1-5)			mile 2 - 7:40
		3 min @ 95c (1-6)		5 min @ 95-90c (1-6)			mile 3 - 8:48
		2 min @ 90c (1-6)		3 min @ 90-85c (1-5)			mile 4 - 9:05
		3 min @ 90c (1-5)		3 min @ 90-85c (1-4)			mile 5 - 8:25 (est)
		3 min @ 90c (1-4)		3 min @ 90-85c (1-3)			mile 6 - 8:25 (est)
		3 min @ 90c (1-3)		3 min @ 90-85c (1-2)
		3 min @ 90c (1-2)		3 min @ 90-85c (1-1)
		3 min @ 90c (1-1)
Week 13	Swim: (front crawl)	REST	Swim: Drills (scissor kick)	REST	REST	REST	REST
(Jan 26-Feb 1)	400 W/U		400 W/U
	Drills		Drills
	4x50		4x50
	8x25 sprint		300 C/D
	200 C/D		Bike: (cadence)
	Bike: (cadence)		5 min @ 85c (1-4)
	5 min @ 85c (1-4)		5 min @ 90c (1-5)
	5 min @ 90c (1-5)		3 min @ 90c (2-2)
	3 min @ 90c (1-4)		3 min @ 95c (2-3)
	9 min @ 95c (1-5)		1 min @ 100c (2-4)
	3 min @ 100c (1-5)		3 min @ 90c (2-2)
	3 min @ 85c (1-4)		3 min @ 95c (2-3)
	9 min @ 90c (1-5)		1 min @ 100c (2-4)
	8 min @ 75c (1-3)		3 min @ 90c (2-2)
			3 min @ 95c (2-3)
			1 min @ 100c (2-4)
			5 min @ 80c (1-4)
Week 12	Swim: (sidestroke)	Run: (track)	REST	Bike: (cadence)	REST	Bike: (Paradise)	Run: (trail)
(Feb 2-8)	400 W/U			10 min @ 85c (1-4)		29.54 miles in 2:03:26	2x2.7mi
	Drills			5 min @ 90c (1-5)
	5x25 sprint			1 min @ 95c (1-5)
	1x50 sprint			2 min @ 90c (1-5)
	200 C/D			4 min @ 90c (1-6)
	Bike: (cadence)			1 min @ 95c (1-6)
	10 min @ 85c (1-4)			2 min @ 90c (1-6)
	5 min @ 90c (1-4)			5 min @ 80c (1-4)
	1 min @ 95c (1-4)
	2 min @ 90c (1-4)
	4 min @ 90c (1-5)
	1 min @ 95c (1-5)
	2 min @ 90c (1-5)
	5 min @ 80c (1-4)
Week 11	Swim: (whip kick)	Run: (track - stairs)	Bike: (cadence)	REST	REST
(Feb 9-15)	250 W/U		10 min @ 80c (1-4)
	Drills		4 min @ 100c (1-5)
	8x50 sprint		1 min @ 80c (1-5)
	250 C/D		4 min @ 100c (1-5)
	Bike: (cadence)		1 min @ 80c (1-5)
	10 min @ 80c (1-4)		4 min @ 100c (1-5)			RACE!	RACE!
	4 min @ 100c (1-5)		1 min @ 80c (1-5)			6mi run	2.75mi run
	1 min @ 80c (1-5)		4 min @ 100c (1-5)
	4 min @ 100c (1-5)		1 min @ 80c (1-5)			49:48 total	20:28 total
	1 min @ 80c (1-5)		4 min @ 100c (1-5)			8:18 min/mi ave	7:26.5 min/mi ave
	4 min @ 100c (1-5)		1 min @ 80c (1-5)
	1 min @ 80c (1-5)		10 min @ 80c (1-4)
	4 min @ 100c (1-5)
	1 min @ 80c (1-5)
	4 min @ 100c (1-5)
	1 min @ 80c (1-5)
	10 min @ 80c (1-4)
Week 10	REST	REST	REST	REST	REST	REST	REST
(Feb 16-22)
Week 9	Swim: (breast)	Run: (track)	Swim: (various)	REST	REST	Bike: (WILDFLOWER)	REST
(Feb 23-29)	250 W/U	Warmup	300 W/U			40km
	Drills	timed 2-mile run	Drills			1:40:00 (estimated)
	25 yd back, breast, free		300 C/D			Run: (WILDFLOWER)
	50 yd back, breast, free		Bike: (cadence)			10km
	75 yd back, breast, free		10 min @ 80c (1-4)			55:33 (exact)
	300 C/D		4 min @ 100c (1-6)
	Bike: (cadence)		1 min @ 80c (1-6)
	10 min @ 80c (1-4)		4 min @ 100c (1-6)
	4 min @ 100c (1-6)		1 min @ 80c (1-6)
	1 min @ 80c (1-6)		4 min @ 100c (1-6)
	4 min @ 100c (1-6)		1 min @ 80c (1-6)
	1 min @ 80c (1-6)		4 min @ 100c (1-6)
	4 min @ 100c (1-6)		1 min @ 80c (1-6)
	1 min @ 80c (1-6)		4 min @ 100c (1-6)
	4 min @ 100c (1-6)		1 min @ 80c (1-6)
	1 min @ 80c (1-6)		10 min @ 80c (1-5)
	4 min @ 100c (1-6)
	1 min @ 80c (1-6)
	8 min @ 80c (1-5)
Week 8	REST	Run: (track)	Swim: (various)	REST	REST	REST	REST
(Mar 1-7)		Warmup	300 W/U
		2km @ 7:30	Drills
		2km @ 7:30	300 C/D
		1km@6:30	Bike: (cadence)
			10 min @ 80c (1-4)
			4 min @ 100c (1-6)
			1 min @ 80c (1-6)
			4 min @ 100c (1-6)
			1 min @ 80c (1-6)
			4 min @ 100c (1-6)
			1 min @ 80c (1-6)
			4 min @ 100c (1-6)
			1 min @ 80c (1-6)
			4 min @ 100c (1-6)
			1 min @ 80c (1-6)
			10 min @ 80c (1-5)
Week 7	Swim:	Run: (track)	Swim: (various)	REST	REST		REST
(Mar 8-14)	200 breast W/U	Warmup	300 W/U
	200 flutter kick	2km @ 8:00	Drills
	200 free pull	2x 1km @ 7:50	5x50 sprint
	timed 30 min (free)	4x 500m @ 7:30	300 C/D
	(1600 yds)
	200 breast C/D
	Bike: (strength)
	5 min @ 80c (2-3)					RACE!
	2 min @ 90c (2-4)					10km run
	2 min @ 90c (2-5)
	2 min @ 80c (1-5)					1:08:09 total
	2 min @ 95c (2-4)					10:58 min/mi (ave)
	2 min @ 95c (2-5)
	2 min @ 80c (1-5)
	1 min @ 100c (2-4)
	1 min @ 100c (2-5)
	1 min @ 80c (1-5)
	1 min @ 80c (2-7)
	1 min @ 80c (1-5)
	1 min @ 80c (2-7)
	1 min @ 80c (1-5)
	2 min @ 80c (2-6)
	4 min @ 80c (1-5)
Week 6	Swim: (pulling)	Run: (track)	REST	REST	REST	REST	REST
(Mar 15-21)	150 W/U	4x 1500m
	Drills
	6x50 (80% effort)
	350 C/D
	Bike: (strength)
	5 min @ 80c (2-3)
	2 min @ 90c (2-4)
	2 min @ 90c (2-5)
	2 min @ 80c (1-5)
	2 min @ 95c (2-4)
	2 min @ 95c (2-5)
	2 min @ 80c (1-5)
	1 min @ 100c (2-4)
	1 min @ 100c (2-5)
	1 min @ 80c (1-5)
	1 min @ 80c (2-7)
	1 min @ 80c (1-5)
	1 min @ 80c (2-7)
	1 min @ 80c (1-5)
	2 min @ 80c (2-6)
	4 min @ 80c (1-5)
Week 5	Swim: (various)	Run: (track)	Swim: (various)	REST	REST	Run:	Bike:
(Mar 22-28)	200 W/U		200 W/U			6.25 miles	34.66 miles
	Drills		Drills			58:xx	2:08:xx
	6x50 w/20s R.I.		6x50 sprint
	6x50 kick/swim		200 C/D
	250 C/D
	Bike: (strength)
	5 min @ 80c (2-3)
	2 min @ 90c (2-4)
	2 min @ 90c (2-5)
	2 min @ 80c (1-5)
	2 min @ 95c (2-4)
	2 min @ 95c (2-5)
	2 min @ 80c (1-5)
	1 min @ 100c (2-4)
	1 min @ 100c (2-5)
	1 min @ 80c (1-5)
	1 min @ 80c (2-7)
	1 min @ 80c (1-5)
	1 min @ 80c (2-7)
	1 min @ 80c (1-5)
	2 min @ 80c (2-6)
	4 min @ 80c (1-5)
Week 4	Swim: (various)	Run: (track)	Swim: (various)	REST	REST	RACE!	Bike:
(Mar 29-Apr 4)	300 W/U		300 W/U			10km run	27.47 milies
	Drills		Drills				1:42:07
	8x50		4x50 sprint			50:09 total
	250 C/D		300 C/D			8:04 min/mi (ave)
Week 3	REST	REST	REST	REST	REST	Bike: (wildflower)	REST
(Apr 5-11)						40km
						1:34:xx
						Run:
						10km
Week 2	Swim: (laps)	Run: (track)	REST	Swim: (laps)	Run: (box)	REST	RACE DAY!
(Apr 12-18)	1320 yds	Warmup		400yds breast	3.1 miles		0.5mi swim
	Bike: (strength)	4 x 400m, 30" RI		900 yds free			16mi bike
	6 min @ 80c (1-5)	1 x 1mi, 1.5' RI		Bike: (strength)
	3 min @ 90c (2-4)	3 x 400m, 45" RI		6 min @ 80c (1-5)
	3 min @ 90c (2-5)	1 x 800m, 1.5' RI		3 min @ 90c (2-4)
	2 min @ 80c (1-5)	4 x 200m, 30" RI		3 min @ 90c (2-5)
	3 min @ 95c (2-4)			2 min @ 80c (1-5)
	3 min @ 95c (2-5)			1 min @ 95c (2-4)
	2 min @ 80c (1-5)			1 min @ 95c (2-5)
	3 min @ 95c (2-5)
	3 min @ 95c (2-6)
	2 min @ 80c (1-5)
	1 min @ 95c (2-5)
	1 min @ 95c (2-6)
	1 min @ 80c (1-5)
	1 min @ 80c (2-7)
	1 min @ 80c (1-5)
	1 min @ 80c (2-8)
	1 min @ 80c (1-5)
	2 min @ 80c (2-6)
	+5RPM every 20 revs
	max 115c
	5 min @ 80c (1-5)						4mi run
Week 1	Swim: (laps)	Bike: (strength)
(Apr 19-25)	150yd W/U	6 min @ 80c (2-3)
	250 yd BR kick	3 min @ 90c (2-4)
	50 yd BR pull	3 min @ 90c (2-5)
	4X100yd FR,BR,FR,BR	2 min @ 80c (1-5)
	3x75yd FR,BR,FR	3 min @ 95c (2-4)
	2x50yd FR,BR	3 min @ 95c (2-5)
	1X25yd FR	2 min @ 80c (1-5)
	250yd C/D	3 min @ 95c (2-5)
		3 min @ 95c (2-6)
		2 min @ 80c (1-5)
		1 min @ 95c (2-5)
		1 min @ 95c (2-6)
		1 min @ 80c (1-5)
		1 min @ 80c (2-7)
		1 min @ 80c (1-5)
		1 min @ 80c (2-8)
		1 min @ 80c (1-5)
		2 min @ 80c (2-6)
		+5RPM every 30 revs
		max 110c
		5 min @ 80c (1-5)
Week 0		REST	Run:	Bike:	Walk:	Walk:	RACE DAY!
(Apr 26-May 2)			9km Easy	21.87 mi	Easy walk down/up	Hard walk down/up	1.5km swim
				1:24:07	Lynch Hill	Lynch Hill	40km bike
						Bike:
						15 minute fast spin	10km run
Bike Gears
1-1	1.219	32
1-2	1.393	28
1-3	1.625	24
2-1	1.656	32
1-4	1.857	21
2-2	1.893	28
1-5	2.167	18
2-3	2.208	24
1-6	2.438	16
2-4	2.524	21
1-7	2.786	14
2-5	2.944	18
1-8	3.250	12
2-6	3.313	16
1-9	3.545	11
2-7	3.786	14
2-8	4.417	12
2-9	4.818	11