Week > 4
- This is the final of the initial introductory cycle.
- You will see the addition of another Run workout on Tuesday.
- The Tuesday Run will become a very important piece of our training as we continue through the program.
Monday
- Day off.
Daily total > 0:00
Tuesday
Swimming 0:45
- Warm up :
- 600 Swimming (every 4th 25 ) – 200
- Main set :
- 6 x 150 (50 |-§-| 65% – 100 |-§-| 70%) with :15 rest
- You should definitely feel a shift of gears when you try to get your HR up during the final 100 of each repeat.
- Try to keep your stroke count per lap the same during the final 100 as in the first 50.
- Cool down :
- 300 (25 Kick – 25 Rt arm only – 25 Lft arm only – 25 Swim)
Run : – 0:30
- Warm up :
- Jog easy for the first 10 minutes, keeping your HR below 65%.
- Main set :
- During the middle 15 minutes, keep your HR steady as close to 70% as you can.
- Hopefully you can feel that you’re moving at a faster pace than you were three weeks ago.
- Concentrate on staying light on your feet.
- Try to initiate your stride from your hips instead of your knees or feet, as is common.
- Cool down :
- Bring your HR back down to 60-65% during the remainder of the run.
Daily total > 1:15
Week > to date > 1:15
Wednsday
Bike : – 1:05
- Warm up :
- 15:00, begin with an easy spin in a high gear and gradually build to 65%.
- Main set :
- Raise your HR as close to 70% as you can without going above it and keep it there for 40 minutes.
- If you’re on a CompuTrainer, take note of how much higher your watts are at this effort level than they were three weeks ago.
- There should be improvement. If you don’t own a CT, then tune into your body to notice improvement; or maybe you’re using a harder gear than you used to.
- Cool down :
- For the remaining 10 minutes, let you HR dip below 65%.
Daily total > 1:05
Week > to date > 2:20
Thursday
Run : – 0:35
- Warm up :
- Jog easy for the first 5 minutes, keeping your HR below 65%.
- Main set :
- For the middle 25 minutes, hold your HR |-§-| 70%.
- Cool down :
- Bring your HR back down below 65% during the remainder of the run.
Swimming 0:45
- Warm up :
- 200 Swimming – 200 – 200 – 200 Swim; make the second 200 Swimming faster than the first.
- Main set :
- 400 |-§-| 70% with :30 rest
- 200 |-§-| 70% with :30 rest
- 400 |-§-| 70% with :30 rest
- For the 400’s, try to hold consistent repeat times and stroke counts from start to finish.
- Keep your shoulders and arms relaxed on the recovery of your stroke (when you bring your arm forward from your hip to enter it back into the water).
- Cool down :
- 400 Pull easy and with perfect technique.
Daily total > 1:20
Week > to date > 3:40
Friday
Swimming 0:45
- Warm up :
- 600 your choice
- Main set :
- 1250 (50 laps) Swimming straight |-§-| 70%.
- Get your HR as close to 70% (without going over) as you can during the entire swim.
- Try to keep your pace consistent if you can’t then you probably started out too fast.
- Record your time for future comparison.
- Cool down :
- 6 x 50 easy swim, your choice with :10 rest
Daily total > 0:45
Week > to date > 4:25
Saturday
Bike : – 1:05
- Warm up :
- 10:00, begin with an easy spin in a high gear and gradually build to 65%.
- Main set :
- Hold your HR |-§-| 70% for the next 45 minutes.
- Still remain in your small chain ring and spin at 95+ rpm.
- Cool down :
- Allow your HR to come back down to 60-65% for the last 10 minutes.
- Continue to spin at 95-100 rpms.
Daily total > 1:05
Week > to date > 5:30
Sunday
Run : – 0:40
- Warm up :
- Jog easy for the first 10 minutes, keeping your HR below 65%.
- Main set :
- Hold your HR |-§-| 70% for the next 25 minutes.
- Keep your shoulders and arm swings relaxed.
- Cool down :
- Jog easy below 65% to the end.
Bike : – 0:50
- Try to do this ride right after running if you can.
- Keep your HR below 70% and spin at 95+ rpm in your small chain ring.
- During the middle 30 minutes, do two sets of:
- 6:00 |-§-| 70%
- 1:30 |-§-| 60%
- 6:00 |-§-| 70%
- 1:30 |-§-| 65%
- Ease back below 65% for the final minutes to the end.
Daily total > 1:30
Week > to date > 7:00
Swimming 2:15 – Bike : – 3:00 – Run : – 1:45 – Total: 7:00
