• Week 1
    Print Week

    • Day 36

    RUN
    • Time: 25m
    • Run Endurance
    • Aerobic Endurance
    • 25
    • 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: 1000.00 yards
    • Easy Swim
    • Easy
    • 40
    • 1000
    • 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 9 more times for a total of 1,000 yards.

    Day 37

    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.
    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 38

    RUN
    • Time: 35m
    • Run Endurance
    • Aerobic Endurance
    • 35
    • Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking.
    SWIM
    • Time: 30m
    • Distance: 800.00 yards
    • Easy Swim
    • Easy
    • 30
    • 800
    • Swim 16 laps (32 lengths) of the pool. Take a break if necessary.

    Day 39

    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.
    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 40

    RUN
    • Time: 50m
    • Run Endurance
    • Aerobic Endurance
    • 50
    • 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 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 get 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 41

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 42

          BIKE
          • Time: 1h 15m
          • Bike Base
          • Endurance
          • 75
          • 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.