• Week 1
    Print Week
  • 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.