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
