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
