Bike Base
Endurance
30
Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. Keep HR in Zone 1-2.

Run Endurance
Aerobic Endurance
20
Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking.

Easy Swim
Easy
35
800
Swim 16 laps (32 lengths) of the pool. Take a break if necessary.

Bike Base
Endurance
45
Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. Keep HR in Zone 1-2.

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
Time 45

Run Endurance
Aerobic Endurance
30
Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking.

Continuous Swim
Endurance
18
600
Swim 12 laps (24 lengths) of the pool. Take a break if necessary.

Bike Base
Endurance
30
Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. Keep HR in Zone 1-2.

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
Time 45

Run Endurance
Aerobic Endurance
55
Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking.

Easy Swim
Easy
35
600
Swim 2 laps (4 lengths), and take a 1 minute break. Do this 5 more times for a total of 600 yards.