Week > 2

• This is the second introductory week.
• You may feel these workouts are not enough, but this intro period is essential to get your body in tune with a specific schedule and agenda.
• Don’t worry, we will be putting in plenty of training over the next several months.
• These early weeks will set us up to perform better, later.

Monday

• Day Off.

Daily total > 0:00

Tuesday

Swimming 0:45

• Warm up :
• 600 Swimming (every 4th 25 )
• Main set :
• 3 sets of the following:
• 200 |-§-| 65-70% with :20 rest
• 100 |-§-| 70% with :10 rest
• No added rest between sets.
• Even though your HR may be the same on the 100s as it is on the 200s, you should be holding a faster pace on the shorter repeats.
• This is because you have less time to get your HR up into the zone, so to get it there you will have to Swimming a little faster.
• Cool down :
• 4 x 50 easy swim, your choice

Daily total > 0:45

Week > to date > 0:45

Wednsday

Bike : – 1:05

• Warm up :
• 15:00, begin with an easy spin in a high gear and gradually build to 65%.
• Main set :
• Bring your HR above 65% and as close to 70% as you can without going above it. Hold it there for 40 minutes. Spin at 90-95 rpms and vary your gearing to alter the stimulus on the legs.
• Cool down :
• For the remaining 10 minutes, let you HR dip to 60-65% and spin at 95-100 rpms.

Daily total > 1:05

Week > to date > 1:50

Thursday

Run : – 0:35

• Warm up :
• Jog easy for the first 10 minutes, keeping your HR below 65%.
• Main set :
• For the next 20 minutes, raise your HR up to 65-70%.
• Concentrate on relaxed breathing, and try to breathe deeply with your diaphragm instead of shallowly through your chest.
• Cool down :
• Bring your HR back down to 60-65% during the remainder of the run.

Daily total > 0:35

Week > to date > 2:25

Friday

Swimming 0:45

• Warm up :
• 200 Swimming – 100 – 100 – 200 Swim
• Main set :
• 10 x 100 |-§-| 70% with :10 rest; best average
• While keeping your HR under control, try to hold consistent repeat times throughout the whole set.
• Cool down :
• 2 x 150 easy swim, your choice

Daily total > 0:45

Week > to date > 3:10

Saturday

Bike : – 1:05

• Warm up :
• 15:00, begin with an easy spin in a high gear and gradually build to 65%.
• Main set :
• Hold your HR between 65-70% for the next 40 minutes.
• Avoid unnecessary stress on your knees by using a gear (or gears) that allows you to spin at 90-95 rpm.
• Cool down :
• Allow your HR to come back down to 60-65% for the last 10 minutes and spin at 95-100 rpms.

Daily total > 1:05

Week > to date > 4:15

Sunday

Run : – 0:45

• Warm up :
• Jog easy for the first 10 minutes, keeping your HR below 65%.
• Main set :
• Hold your HR at 65-70% for the next 30 minutes.
• Practice perfect running form « proud » posture, relaxed shoulders and avoid heel-striking.
• Cool down :
• Jog easy below 65% to the end.

Daily total > 0:45

Week > to date > 5:00

Swimming 1:30 – Bike : – 2:10 – Run : – 1:20 – Total: 5:00