Day 22

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.

SWIM

• Time: 40m
• Distance: 800.00 yards

• Easy Swim
• Easy
• 40
• 800
• Swim Drills Day. Like last week this workout is going to be about counting your strokes. Have you improved since last week? Swim 2 laps (4 lengths), and take a 1 minute break. Do this 7 more times for a total of 800 yards.

Day 23

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. Keep HR in Zone 1-2.

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 24

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.

SWIM

• Time: 18m
• Distance: 600.00 yards

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

Day 25

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. Keep HR in Zone 1-2.

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 26

RUN

• Time: 20m

• 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.

SWIM

• Time: 12m
• Distance: 400.00 yards

• Continuous Swim
• Endurance
• 12
• 400
• Swim 8 laps (16 lengths) of the pool. Take a break if necessary.

Day 27

BIKE

Comments and Definitions

Off Day!

SWIM

RUN

Day 28

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. Keep HR in Zone 1-2.