Week One
TRAINING PROGRAM - WEEK ONE
MONDAY
SWIM
WU: 8-12 x 25m with pull buoy. Rest as needed.
MS: Use fins and kickboard.
4-6 x 25m kick
8-10 x 25m easy swim
Repeat twice and rest as needed
WD: 4-6 x 25m with pull buoy, rest as needed.
Total 900-1200m
WU: 300m with pull buoy, 200m swim
MS: 2-4 x 300m with pull buoy and paddles 30 sec rest
Each 300m is easy 100m, moderate 100m, hard 100m.
3-5 x 100m with pull buoy and band. 20 secs rest holding best possible average.
WD: 4-6 x 50m pull only 15 sec rest.
Total 1.4-2.3km
WU: 500-700m swim or with pull buoy.
MS: 4-6 x 300m with pull buoy, band and paddles holding best average 30 sec rest
5-7 x 100m with pull buoy and band. 15 secs rest holding best possible average.
WD: 6-8 x 50m pull only 15 sec rest.
Total 2.5-3.4km
MONDAY PM
RUN
Easy 15 minutes @65-75% of MHR then stairs set (refer video in course materials) and 4-6 x 60-80m strides on slight downhill before easy 5-10 min to finish.
TUESDAY
BIKE
30-40 minutes @ an easy pace. Focus on relaxed upper body while riding.
WU: 10 min easy building in RPM and intensity towards the end.
MS: 3-4 x 8 minutes @ 60-70 RPM in hardest possible gear @ 65-75% of max heart rate.
4 minutes easy spin in between each 8 minute set.
WD: 10 minutes easy.
WU: 20 min easy building in RPM and intensity towards the end.
MS: 4-5 x 8 minutes @ 50-60 RPM in hardest possible gear @ 65-75% of max heart rate. The last 15 seconds of each minute is out of the saddle and increase RPM to 60-70
2 minutes easy spin in between each 8 minute set.
WD: 10 minutes easy.
TUESDAY PM
RUN
Easy 30-40 minutes @ 65-75% of MHR and 4-6 x 60-80m strides on slight downhill.
Easy 40-50 minutes @ 65-75% of MHR and 6-8 x 60-80m strides on slight downhill after
WEDNESDAY
RUN
30 minutes @ 65-75% of max heart rate of 4 minutes jog and 1 minute walk. Do 3-4 x 40-50m strides @ fast pace at the end with walk back recovery.
Easy 15-20 minutes warm up then 3 x 3 minutes @ 80-90% of MHR with 3 minute easy jog walk recovery in between and easy 10-15 minutes to finish.
Easy 15-20 minutes warm up then 4 x 3 minutes @ 80-90% of MHR with 3 minute jog/walk recovery in between and easy 10-15 minutes to finish.
WEDNESDAY PM
SWIM
WU: 4-6 x 100m easy swim 15 seconds rest
MS: 30 x 50m pull/paddle 15 seconds rest as 4 easy 1 hard. The easy 50's should feel really easy and hard 50's aim for 5-7 sec quicker than easy 50's.
WD: 6-8 x 50m pull 15 seconds rest
Total 2.0 - 2.2 km
WU: 6- 8 x 100m easy swim 15 seconds rest
MS: 40 x 50m pull/paddle 15 seconds rest as 4 easy 1 hard. The easy 50's should feel really easy and hard 50's aim for 5-7 seconds quicker than easy 50's
WD: 8-10 x 50m pull 15 seconds rest
Total 2.7 - 2.9 km
THURSDAY
BIKE
40-50 minutes @ an easy pace. Try to ride for 10 minutes longer than Tuesday.
WU: 10 minutes easy building in RPM towards the end.
MS: 4 x 90 sec @ 85-90% of max HR and 80-90 RPM with 30 secs recovery in between.
After 4th rep easy 4 minutes. Repeat 3-4 times.
WD: 5 minutes easy
WU: 10-15 minutes easy building in RPM towards the end.
MS: 4 x 90 sec @ 85-90% of max HR and 80-90 RPM with 30 secs recovery in between.
After 4th rep easy 4 minutes. Repeat 4-5 times.
WD: 10 minutes easy
THURSDAY PM
REST OR CROSS TRAIN
Strength session or cross training such as pilates or yoga.
Strength session or cross training such as pilates or yoga.
FRIDAY
SWIM
WU: 8-12 x 50m every second one with pull buoy Rest as needed
MS: 8-10 x 50m of 25m hard 25m easy. Rest as needed.
4-5 x 50m hard swim rest as needed after each 50m.
WD: 4-5 x 50m with fins either backstroke or freestyle
Total 1.2-1.7km
WU: 1 x 100m swim, 2 x 50m pull x 3-4 15 sec rest
MS: 4 x 50m best effort on 90 seconds. After 4th easy 200m pull then rest 1 minute. Repeat x 4-5
WD: 300-400m easy pull or fins
Total 2.5 - 3.2 km
WU: 1 x 100m swim, 2 x 50m pull x 4-5 15 seconds rest
MS: 4 x 50m best effort on 90 seconds. After 4th easy 200m pull then rest 1 min. Repeat x 5-6
WD: 300-400m easy pull or fins
Total 2.8 - 3.3 km
SATURDAY
RUN
20 minutes @ 65-75% of maximum heart rate of 2 minutes jog and 1 minute walk.
Easy 50 min @ 65-75% of MHR
Easy 1 hour @ 65-75% of MHR
SATURDAY PM
SWIM
Optional recovery swim of 1500m straight with fins or pull buoy all easy.
Optional recovery swim of 1.5-2km straight with fins or pull buoy all easy.
SUNDAY
REST DAY
BIKE
1hr 45 min in one harder gear than what feels comfortable and 60-70% MHR
2 hours in one harder gear than what feels comfortable and 60-70% MHR