text: Holistic Health and Fitness Schedules
  Table 14-17. Peak 2 schedule (continued)
  Peak 2 Week 2
  Session RPE Drills and Exercises Uniform Time
  Stationary bike x 30 plus one
  ETM or of
  2-2b 5-9 Swim 60’
  Swim Elliptical machine x 30 min or
  Stationary row x 30 min
  Preparation: PD (10 reps)
  Activities: RUD3 & RUD4; RR (35 min); RUD5 & RUD6; RR (35 ACU and
  2-3a 8 90’
  min) boots
  Recovery: RD (30 secs)
  FW, FWC (squat as main effort)
  2-3b 6 30’
  PMCS FWA or ST2/MB2/LM2
  Preparation: PD (10 reps), 4C
  2-4a 8 Activities: FWC upper lower body (bench as main effort) 90’
  Recovery: RD (30 secs)
  2-4b 5-8 Swim / FWA 60’
  Preparation: PD (10 reps) ACU
  Activities: MMD1 & MMD2; 300SR (2 reps); or SDC (2 reps); RR with
  2-5a 8-10 or FM with FL (60 min) boots 90’
  and/or
  Recovery: RD (30 secs);
  IOTV
  ETM Stationary bike x 40 min plus RUD1/2/3/4 (1 rep)
  or one of
  2-5b 2-5 RUD Elliptical machine x 20 min or 30’
  Stationary row x 20 mins
  Event specific day x 6-8 hours 360-
  2-6 7-10
  480’
  Peak 2 Week 3 - Taper
  Preparation: PD (10 reps)
  3-1a 8 Activities: FWC leg and back (deadlift as main effort) 60’
  Recovery: RD (30 secs)
  3-1b 5 Swim easy for time 30’
  Preparation: PD (10 reps)
  3-2a 7 Activities: MMD1 & MMD2; 300SR (1 rep); SDC (1 rep) 60’
  Recovery: RD (30 secs)
  Stationary bike x 20 min plus
  ETM one of
  3-2b 2-5 FM with APL x 2 miles 30’
  or FM Elliptical machine x 20 min or
  Stationary row x 20 min
  Preparation: Walk (10 mins)
  3-3a 6 Activities: HSD, RUD, RR x 30 mins 60’
  Recovery: PMCS
  3-3b 2-4 Swim easy or FM for time 30’