Week > 4

• This is the final  of the initial introductory cycle.
• You will see the addition of another Run workout on Tuesday.
• The Tuesday Run will become a very important piece of our training as we continue through the program.

Monday

• Day off.

Daily total > 0:00

Tuesday

Swimming 0:45

• Warm up :
• 600 Swimming (every 4th 25 ) - 200
• Main set :
• 6 x 150 (50 |-§-| 65% - 100 |-§-| 70%) with :15 rest
• You should definitely feel a shift of gears when you try to get your HR up during the final 100 of each repeat.
• Try to keep your stroke count per lap the same during the final 100 as in the first 50.
• Cool down :
• 300 (25 Kick - 25 Rt arm only - 25 Lft arm only - 25 Swim)

Run : - 0:30

• Warm up :
• Jog easy for the first 10 minutes, keeping your HR below 65%.
• Main set :
• During the middle 15 minutes, keep your HR steady as close to 70% as you can.
• Hopefully you can feel that you're moving at a faster pace than you were three weeks ago.
• Concentrate on staying light on your feet.
• Try to initiate your stride from your hips instead of your knees or feet, as is common.
• Cool down :
• Bring your HR back down to 60-65% during the remainder of the run.

Daily total > 1:15

Week > to date > 1:15

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.
• If you're on a CompuTrainer, take note of how much higher your watts are at this effort level than they were three weeks ago.
• There should be improvement. If you don't own a CT, then tune into your body to notice improvement; or maybe you're using a harder gear than you used to.
• Cool down :
• For the remaining 10 minutes, let you HR dip below 65%.

Daily total > 1:05

Week > to date > 2:20

Thursday

Run : - 0:35

• Warm up :
• Jog easy for the first 5 minutes, keeping your HR below 65%.
• Main set :
• For the middle 25 minutes, hold your HR |-§-| 70%.
• Cool down :
• Bring your HR back down below 65% during the remainder of the run.

Swimming 0:45

• Warm up :
• 200 Swimming - 200 - 200 - 200 Swim; make the second 200 Swimming faster than the first.
• Main set :
• 400 |-§-| 70% with :30 rest
• 200 |-§-| 70% with :30 rest
• 400 |-§-| 70% with :30 rest
• For the 400's, try to hold consistent repeat times and stroke counts from start to finish.
• Keep your shoulders and arms relaxed on the recovery of your stroke (when you bring your arm forward from your hip to enter it back into the water).
• Cool down :
• 400 Pull easy and with perfect technique.

Daily total > 1:20

Week > to date > 3:40

Friday

Swimming 0:45

• Warm up :
• 600 your choice
• Main set :
• 1250 (50 laps) Swimming straight |-§-| 70%.
• Get your HR as close to 70% (without going over) as you can during the entire swim.
• Try to keep your pace consistent  if you can't then you probably started out too fast.
• Record your time for future comparison.
• Cool down :
• 6 x 50 easy swim, your choice with :10 rest

Daily total > 0:45

Week > to date > 4:25

Saturday

Bike : - 1:05

• Warm up :
• 10:00, begin with an easy spin in a high gear and gradually build to 65%.
• Main set :
• Hold your HR |-§-| 70% for the next 45 minutes.
• Still remain in your small chain ring and spin at 95+ rpm.
• 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 > 5:30

Sunday

Run : - 0:40

• Warm up :
• Jog easy for the first 10 minutes, keeping your HR below 65%.
• Main set :
• Hold your HR |-§-| 70% for the next 25 minutes.
• Keep your shoulders and arm swings relaxed.
• 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 two sets of:
• 6:00 |-§-| 70%
• 1:30 |-§-| 60%
• 6:00 |-§-| 70%
• 1:30 |-§-| 65%
• Ease back below 65% for the final minutes to the end.

Daily total > 1:30

Week > to date > 7:00

Swimming 2:15 - Bike : - 3:00 - Run : - 1:45 - Total: 7:00