• Week 1
    Print Week
  • Day 29

    SWIM
    • Time: 25m
    • Distance: 1100.00 yards
    • WU: 50 swim, kick, pull, swim - (200 warm up)
    • MS: Then 4x100 on 20" rest at Sprint Pace
    • 6x50 at Sprint pace on 15" rest
    • 4x25 on 10" rest at Sprint pace.
    • 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]
    • [url=http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1356]Pull Drill[/url]
    Comments and Definitions

    Week 5: You have hopefully made some good changes to your life by now and have started taking some time back for you or your family. This week we are working on further life optimizations. Make a list of EVERYTHING you normally do down to half-hour increments. Do this by month or by week depending on how regular (or irregular) your schedule is during the month. Place a checkmark next to necessary things you NEED to do, place and ‘X’ next to things that either: don’t really positively add value to your life and things that you can perhaps offload to someone else to do (work stuff) – even pay them to do it if the time saved is worth it. Just don’t fill that newly found time with other ‘busy stuff’. Make sure the new time goes to your family or improving yourself. If you are reading the 80/20 book, this is in-line with the premise that 80 percent of what we do does not really add positively to our lives. It’s the 20% that contributes to 80% of our success, wealth and happiness. One of the most powerful ideas I have implemented is to create a checklist of only 2-4 items that NEED to be done per day. No more than four though! These items are the 20% of the things you do that create 80% of your income or gets the most important things done everyday. Hopefully you can fill the other 50-80% of the things you do everyday with things that enrich your life. Do these things without ANY distractions. Just knock them out one right after the other and don’t leave your seat until done with all of them. Frequently we wait until the last deadline moment to accomplish the really important things or projects. We drag it out over days or weeks where once done, they actually only took several hours of focused worked but in the meantime ate up hours and hours of time being distracted away from the real work. Remember book reports? Try to eliminate another 5 hours per week or 20 hours per month of ‘unnecessary’ work from this list. This sounds like a lot but only ends up being 5% of our time awake during a month. Some examples are: 1 - Unnecessary driving – don’t go to the store if you just need one item! This is a waste of time and gas. Plan ahead and try to do all of your shopping at once to take advantage of efficiencies. 2 - This is a great principle to use if you are self-employed or work from home. Many times we create unnecessary work that really doesn’t contribute to our happiness, wealth or the immediate job. --> OPTIONAL READING: The 4 Hour Workweek by Timothy Ferriss. 3 – Do you pay your bills everytime they come in? Can you pay them all at once or twice per month only? *Find more example like this. When listing all the areas you spend your time, look for the same things that you do multiple times per week or month that you can perhaps reduce the frequency of doing them.

    Day 30

    RUN
    • Time: 50m
    • Distance: 5.00 miles
    • WU: Warm up for 1.5 miles
    • MS: Run 8x400 at 5k pace, no faster with a 200 recovery at an easy jog in between sets
    • CD: Eeasy 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 31

    BIKE
    • Time: 50m
    • Distance: 15.00 miles
    • WU: 4 mile warm up
    • MS: 10 miles at Sprint race pace!
    • CD: 1 mile easy cool down

    Day 32

    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 33

    SWIM
    • Time: 30m
    • Distance: 1350.00 yards
    • WU: 400 easy swim.
    • MS: 4 x 50 very fast (30” RI).
    • 50 kick easy.
    • 4 x 50 very fast (30” RI).
    • 50 kick easy.
    • 4 x 50 very fast (30” RI).
    • 50 kick easy.
    • CD: 200 easy swim.
    • [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

    Take some time to yourself this weekend - 30' each day!

    Day 34

    BIKE
    • Time: 1h 05m
    • Distance: 20.00 miles
    • 20 miles broken down into:
    • WU: 3 mile warm up.
    • MS: 2x6 miles at Sprint pace with 2 mile recovery between each.
    • CD: 1mile cool down and right into the run.
    RUN
    • Time: 30m
    • Distance: 3.00 miles
    • 3 miles off the bike - 1 mile easy to warm up, then 2 miles at Sprint race pace.

    Day 35

    RUN
    • Time: 1h 05m
    • Distance: 6.50 miles
    • 6.5 mile run today as 2.5 mile warm up, 3 miles at tempo (HR Zone 3 or 7/10 RPE), then 1 mile easy.