• Week 1
    Print Week

    • Day 1

    SWIM
    • Time: 45m
    • Speed day
    • wu: 250 alternating each 50 swim and kick
    • main: 400, 4 x 100, 300, 3 x 100, 200, 2x100
    • long intervals are RPE 4, 100s are at RPE 7-8
    • (alternate, remove 1st 400)
    • cd: 3 x 75, each slower than last
    Comments and Definitions

    This intermediate program starts with lots of hours. Consistency is more important than the length of the individual workouts. If you find yourself skipping days due to fatigue, try reducing the time for each session rather than missing workouts.