The Sprint Triathlon plan | Week 04 |

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.

Daily total > 0:00

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

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

Run : – 0:35

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

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