• Week 1
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    • Day 22

    SWIM
    • Time: 30m
    • Distance: 1500.00 yards
    • WU: 300 swim, 100 kick warm up
    • MS: Then 3x300 on 20" rest - same pace as your 500 for time from last week.
    • Then 4x25 very fast - rest is 15" on all.
    • CD: 100 cool down
    • [url=http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1346]Kickboard Kick[/url] OR
    • [url=http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1347]Kick on Back[/url]
    Comments and Definitions

    Week 4: Continue to do the ideas from weeks 1-3. We are unplugging this weekend and every 4rth week from here on out. No cell phone (except for emergencies), no TV, no video games – no distractions from our family time. 1 - Create an auto responder for your emails to this effect saying that you will be offline during the weekend and if there is an emergency to call you - though let it go to message first. Resist the urge to fall into the trap of mindless chit-chat during any emergency phone-calls. Frequently, the world will not end if we don’t fire off an email reply within 30 minutes of getting an email. The world doesn’t really revolve around us and will not come to a halt if we don’t respond fast. 2 - Plan ahead this week for activities to do with your family. 3 - Find a scenic vista (mountain, ocean, sunset, etc) to go to and just enjoy 30 minutes of silence.

    Day 23

    RUN
    • Time: 40m
    • Distance: 4.00 miles
    • Warmup for 1.5 miles, then run 6x400 with a 200 recovery at an easy jog - easy cool down to finish-up.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • CHEST
      Pushups
      3
      0
      0
    • TRICEPS
      Dips
      3
      0
      0
    • LEGS
      Lunges
      3
      10
      10
    • LEGS
      Squats
      3
      10
      10
    • BACK
      Pullups - Wide Grip, Pronated
      3
      0
      0
    • BACK
      Pullups - Medium Grip, Supinated
      3
      0
      0

    Day 24

    BIKE
    • Time: 55m
    • Distance: 16.00 miles
    • Alternate 2 miles easy, 2 miles at Sprint race effort - do this 4 times.

    Day 25

    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • CHEST
      Pushups
      3
      0
      0
    • TRICEPS
      Dips
      3
      0
      0
    • LEGS
      Lunges
      3
      10
      10
    • LEGS
      Squats
      3
      10
      10
    • BACK
      Pullups - Wide Grip, Pronated
      3
      0
      0
    • BACK
      Pullups - Medium Grip, Supinated
      3
      0
      0

    Day 26

    SWIM
    • Time: 30m
    • Distance: 1400.00 yards
    • WU: 300 warm up
    • MS: 6x50 on 10" rest at Sprint pace. Then swim 4x150 on 20" rest at RPE 7.
    • CD: 200 cooldown.

    Day 27

    BIKE
    • Time: 1h 10m
    • Distance: 20.00 miles
    • Whatever you have time for this weekend- 15-20 miles - as easy or as hard as you like.
    RUN
    • Time: 30m
    • Distance: 3.00 miles
    • 3 miles off the bike as medium effort.

    Day 28

    RUN
    • Time: 1h 00m
    • Distance: 6.00 miles
    • Run 4-6 miles – take this as easy or as hard as you like.