• Week 1
    Print Week
  • Day 29

    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: 35m
    • Distance: 800.00 yards
    • Easy Swim
    • Easy
    • 35
    • 800
    • Swim 16 laps (32 lengths) of the pool. Take a break if necessary.

    Day 30

    BIKE
    • Time: 45m
    • Bike Base
    • Endurance
    • 45
    • 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 31

    RUN
    • Time: 30m
    • Run Endurance
    • Aerobic Endurance
    • 30
    • 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 32

    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 33

    RUN
    • Time: 55m
    • Run Endurance
    • Aerobic Endurance
    • 55
    • Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking.
    SWIM
    • Time: 35m
    • Distance: 600.00 yards
    • Easy Swim
    • Easy
    • 35
    • 600
    • Swim 2 laps (4 lengths), and take a 1 minute break. Do this 5 more times for a total of 600 yards.

    Day 34

    BIKE
      Comments and Definitions

      Day Off!

      SWIM
        RUN

          Day 35

          BIKE
          • Time: 1h 00m
          • Bike Base
          • Endurance
          • 60
          • 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.