• Week 1
    Print Week

    • Day 1

    RUN
    • Time: 10m
    • Run Endurance
    • Aerobic Endurance
    • 10
    • Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
    SWIM
    • Time: 12m
    • Distance: 400.00 yards
    • Continuous Swim
    • Endurance
    • 12
    • 400
    • Swim Drills Day. Today your only goal is to get in the water and count how many strokes it takes you to swim from one end of the pool to the other.
    • Focus on keeping your head down and turning, but not lifting your head to breathe. Take a rest of no more than 1 minutes between lengths. Try to swim continuously even if you have to swim side stroke, breast stroke, or on your back. Keep moving and complete 400 yards or 1/4 of a mile!
    • When you are done swimming, work on stretching your back, your arms, shoulders and neck muscles.

    Day 2

    BIKE
    • Time: 20m
    • Bike Base
    • Endurance
    • 20
    • 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. RPE should be light - 5/6 out of 10.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      12
      15
    • BACK
      Bent-Arm Pulldown
      2
      12
      15
    • LEGS
      Leg Press
      2
      12
      15
    • BACK
      Seated row
      2
      12
      15
    • LEGS
      Leg Extensions
      2
      12
      15
    • LEGS
      Hamstring curl
      2
      12
      15
    • CORE
      Core #1
      2
      0
      0

    Day 3

    RUN
    • Time: 10m
    • Run Endurance
    • Aerobic Endurance
    • 10
    • Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
    SWIM
    • Time: 12m
    • Distance: 400.00 yards
    • Continuous Swim
    • Endurance
    • 12
    • 400
    • Kick/Balance Drills Day. Get in the water and kick with your hands by your side, and your head down for as far as you can. When you need a breath of air, turn your head to the side, but try NOT to pick up your head. Try to kick one length and then swim the next length. Notice how you have more awareness of your kick and your body position in the water.
    • Focus on pressing your chest into the water on the kick phases and carry this feeling over to the swim portion of the workout.
    • When you are done swimming, work on stretching your back, your arms, shoulders and neck muscles.

    Day 4

    BIKE
    • Time: 20m
    • Bike Base
    • Endurance
    • 20
    • 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. RPE should be light - 5/6 out of 10.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      12
      15
    • BACK
      Bent-Arm Pulldown
      2
      12
      15
    • LEGS
      Leg Press
      2
      12
      15
    • BACK
      Seated row
      2
      12
      15
    • LEGS
      Leg Extensions
      2
      12
      15
    • LEGS
      Hamstring curl
      2
      12
      15
    • CORE
      Core #2
      2
      0
      0

    Day 5

    RUN
    • Time: 10m
    • Run Endurance
    • Aerobic Endurance
    • 10
    • Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
    SWIM
    • Time: 12m
    • Distance: 400.00 yards
    • Continuous Swim
    • Endurance
    • 12
    • 400
    • Swim Drills Day. Today we will work on something called the Fist Drill. Swim at least 4 lengths to warm up - you can alternate free style and sidestroke or breast stroke.
    • After you have finished your warm up, you will start your next length with your hands closed in a fist. Swim like this for 4 strokes, and then open your hands for 4 strokes, alternating until you get to the other end. Alternate 25 yds of 'Fist Drill' and freestyle swimming. This should get you to have a better 'feel' for the water.
    • Keep moving and complete 400 yards or 1/4 of a mile! When you are done swimming, work on stretching your back, your arms, shoulders and neck muscles.

    Day 6

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 7

          BIKE
          • Time: 30m
          • 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. RPE should be light - 5/6 out of 10.