• Week 1
    Print Week

    • Day 8

    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. RPE should be light - 5/6 out of 10.
    SWIM
    • Time: 18m
    • Distance: 400.00 yards
    • Continuous Swim
    • Endurance
    • 18
    • 400
    • Swim Drills Day. Like last week this workout is going to be about counting your strokes. Have you improved since last week?
    • Today's focus will be on learning to 'catch' water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
    • Keep moving and complete 400 yards or 1/4 of a mile all freestyle! When you are done swimming, work on stretching your back, your arms, shoulders and neck muscles.

    Day 9

    BIKE
    • Time: 25m
    • Bike Base
    • Endurance
    • 25
    • 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 10

    RUN
    • Time: 20m
    • Run Endurance
    • 20
    • 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: 35m
    • Distance: 800.00 yards
    • Easy Swim
    • Easy
    • 35
    • 800
    • Kick/Balance Drills Day. Same workout as last week except after 400 yards of warm up and kick/swim drills you will take a 2 minute rest and then see how many lengths in a row you can do, using any stroke you want for the last 100.
    • Refresher from last week: 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.
    • Focus on pressing your chest into the water on the kick phases and carry this feeling over to the swim portion of the workout. Stretch when you are done.

    Day 11

    BIKE
    • Time: 25m
    • Bike Base
    • Endurance
    • 25
    • 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 12

    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. RPE should be light - 5/6 out of 10.
    SWIM
    • Time: 18m
    • Distance: 600.00 yards
    • Continuous Swim
    • Endurance
    • 18
    • 600
    • Swim Drills Day. Swim at least 4 lengths to warm up - you can alternate free style and sidestroke or breast stroke. Today we will work on something called the Catch-up stroke: Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull.
    • Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke. You will alternate 'Catch-Up' drill with one length of freestyle until you have completed 600 yards or 24 lengths.

    Day 13

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 14

          BIKE
          • Time: 35m
          • Bike Base
          • Endurance
          • 35
          • 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.