Bike

• 25m
• -----
• -----

Bike Base
Endurance
25
Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.

Strength

• 45m

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
AND Core #1 - 2x
Time 45

Run

• 20m
• -----
• -----

Run Endurance
Aerobic Endurance
20
Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.

Swim

• 18m
• 600.00 yards
• -----

Continuous Swim
Endurance
18
600
Swim Drills Day. Swim at least 4 lengths to warm up - you can alternate free style and sidestroke or breast stroke. Today we will work on something called the Catch-up stroke: Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull.

Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke. You will alternate 'Catch-Up' drill with one length of freestyle until you have completed 600 yards or 24 lengths.

Bike

• 35m
• -----
• -----

Bike Base
Endurance
35
Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.

Run

• 20m
• -----
• -----

Run Endurance
Aerobic Endurance
20
Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.

Swim

• 25m
• 600.00 yards
• -----

Easy Swim
Easy
25
600
Swim Drills Day. Like last week this workout is going to be about counting your strokes. Have you improved since last week? Swim 2 laps (4 lengths), and take a 1 minute break. Do this 5 more times for a total of 600 yards.

Bike

• 35m
• -----
• -----

Bike Base
Endurance
35
Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.

Strength

• 45m

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
AND Core #1 - 2x
Time 45

Run

• 25m
• -----
• -----

Run Endurance
Aerobic Endurance
25
Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.

Swim

• 30m
• 800.00 yards
• -----

Easy Swim
Easy
30
800
Kick/Balance Drills Day. Same workout as last week except after 400 yards of warm up and kick/swim drills you will take a 2 minute rest and then see how many lengths in a row you can do, using any stroke you want for the last 100.

Refresher from last week: Kick with your hands by your side, and your head down for as far as you can. When you need a breath of air, turn your head to the side, but try NOT to pick up your head. Try to kick one length and then swim the next length.

Focus on pressing your chest into the water on the kick phases and carry this feeling over to the swim portion of the workout. Stretch when you are done.