Week > 3

• This is the third Week  of the initial introductory cycle.
• As you will see, a Swimming and Bike  workout have been added to the routine.
• Notice, though, that the overall intensities for the workouts remain the same.

Monday

• Enjoy the day away from training.

Daily total > 0:00

Tuesday

Swimming 0:45

• Warm up :
• 400 Swimming - 200 - 200
• Main set :
• 500 |-§-| 65% - 300 |-§-| 65-70% - 100 |-§-| 70% with :30 rest
• The goal of the set is to hold a consistent pace within each repeat.
• And as the repeats get shorter, your pace should get faster.
• Try to hold your stroke count even (take the same number of strokes per lap) throughout the set.
• Cool down :
• 3 x 100 (25 Kick - 25 Rt arm only - 25 Lft arm only - 25 Swim) with :10 rest

Daily total > 0:45

Week > to date > 0:45

Wednsday

Bike : - 1:05

• Warm up :
• 15:00, begin with an easy spin in a high gear and gradually build to 65%.
• Main set :
• Raise your HR as close to 70% as you can without going above it and keep it there for 40 minutes.
• You should stay in your small chain ring and spin at 95+rpm.
• This will help you develop a smoother pedal stroke than if you spun at a slower cadence in your large chain ring.
• Cool down :
• For the remaining 10 minutes, let you HR dip below 65%.

Daily total > 1:05

Week > to date > 1:50

Thursday

Run : - 0:35

• Warm up :
• Jog easy for the first 10 minutes, keeping your HR below 65%.
• Main set :
• During the middle 20 minutes, keep your HR steady as close to 70% as you can.
• Keep your shoulders and upper body relaxed, while initiating your arm swings from your elbows.
• Cool down :
• Bring your HR back down to 60-65% during the remainder of the run.

Swimming 0:45

• Warm up :
• 2 sets of:
• 100 Swimming - 100 - 100 ; make the second set of 100s faster than the first set.
• Take no added rest between repeats.
• Main set :
• 5 x 250 |-§-| 70% with :20 rest; best average
• Try to hold consistent repeat times throughout the set.
• Work on perfect, relaxed technique and an even stroke count.
• Cool down :
• 200 easy swim, your choice

Daily total > 1:20    Week > to date > 3:10

Friday

Swimming 0:45

• Warm up :
• 800 Swimming (every 4th 25 is backstroke)
• Main set :
• 2 x 200 with :20 rest
• 3 x 100 with :10 rest
• 6 x 50 with :10 rest
• Get your HR as close to 70% (without going over) as you can during the entire set.
• As the repeats get shorter, you will probably have to put more effort into them in order to get your HR up to 70%.
• This is a great way to begin the process of teaching your body to go faster while staying aerobic.
• No added rest during the set.
• Cool down :
• 300 easy swim, your choice

Daily total > 0:45

Week > to date > 3:55

Saturday

Bike : - 1:05

• Warm up :
• 10:00, begin with an easy spin in a high gear and gradually build to 65%.
• Main set :
• Spin in your small chain ring at 95+ rpm |-§-| 70% for the middle 45 minutes.
• Cool down :
• Allow your HR to come back down to 60-65% for the last 10 minutes. Continue to spin at 95-100 rpms.

Daily total > 1:05

Week > to date > 5:00

Sunday

Run : - 0:40

• Warm up :
• Jog easy for the first 10 minutes, keeping your HR below 65%.
• Main set :
• Hold your HR at 65 - 70% for the next 25 minutes.
• Concentrate on staying light on your feet and try to keep your stride rate at 90-95 spm.
• Cool down :
• Jog easy below 65% to the end.

Bike : - 0:50

• Try to do this ride right after running if you can.
• Keep your HR below 70% and spin at 95+ rpm in your small chain ring.
• During the middle 30 minutes, do three sets of:
• 3:00 |-§-| 70%
• 2:00 |-§-| 60%
• 3:00 |-§-| 70%
• 2:00 |-§-| 65%
• Ease back below 65% for the final minutes to the end.

Daily total > 1:30

Week > to date > 6:30

Swimming 2:15 - Bike : - 3:00 - Run : - 1:15 - Total: 6:30