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Lesson 1, Topic 12
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Week One

TRAINING PROGRAM - WEEK ONE

MONDAY

SWIM

WU: 4-8 x 25m with pull buoy. Rest as needed.

MS: Use fins and kickboard.
4 x 25m kick
4-8 x 25m easy swim
Repeat twice and rest as needed

WD: 4 x 25m with pull buoy, rest as needed.

Total 600-900 m

WU: 300m with pull buoy, 200m swim

MS: 2 x 300m with pull buoy and paddles 30 sec rest. Each 300m is easy 100m, moderate 100m, hard 100m.

3 x 100m with pull buoy and band. 20 secs rest holding best possible average.

WD: 4 x 50m pull only 15 sec rest.

Total 1400m

WU: 500m swim or with pull buoy.

MS: 4 x 300m with pull buoy, band and paddles holding best average 30 sec rest

Each 300m is easy 100m, moderate 100m, hard 100m.

5 x 100m with pull buoy and band. 15 secs rest holding best possible average.

WD: 6 x 50m pull only 15 sec rest.

Total 2500m

MONDAY PM

RUN

Easy 15-20 minutes @65-75% of MHR and then stairs set (refer video in course materials) followed by 4-6 x 50-60m strides on slight downhill before easy 5-10 after.

Easy 15-20 minutes @65-75% of MHR and then stairs set (refer video in course materials) followed by 6-8 x 60-80m strides on slight downhill before easy 10 minutes after.

TUESDAY

BIKE

20-30 minutes @ an easy pace. At this stage just focus on getting comfortable on your bike.

WU: 10 min easy building in RPM and intensity towards the end.

MS: 3 x 6 minutes @ 60-70 RPM in hardest possible  gear @ 65-75% of max heart rate.

3 minutes easy spin in between each 8 minute set.

WD: 5-10 minutes easy.

WU: 15-20 min easy building in RPM and intensity towards the end.

MS: 4 x 6 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

3 minutes easy spin in between each 6 minute set.

WD: 10 minutes easy.

TUESDAY PM

RUN

Easy 25-30 minutes @ 65-75% of MHR and 4-5 x 50-60m strides on slight downhill after with walk back recovery.

Easy 30-35 minutes @ 65-75% of MHR and 6-8 x 60-80m strides on slight downhill after with walk back recovery.

WEDNESDAY

RUN

20 minutes @ 65-75% of max heart rate of 2 minutes jog and 1 minute walk.

Easy 15-20 @ 65-75% of maximum heart rate then 3 x 2 min @ 80-90% of MHR with 2 min jog walk recovery in between and easy 5 min to finish

Easy 15-20 @ 65-75% of maximum heart rate then 4-5 x 2 min @ 80-90% of MHR with 1 min jog walk recovery in between and easy 10 min to finish

WEDNESDAY PM

SWIM

40 x 50m pull/paddle 15 sec rest as 4 easy 1 hard. Aim for hard to be 5-7 sec quicker than the easy 50's.

Total 2000m

50 x 50m pull/paddle 15 sec rest as 4 easy 1 hard. Aim for hard to be 5-7 sec quicker than the easy 50's.

Total 2500m

THURSDAY

BIKE

30-40 minutes @ an easy pace. Try to ride for 10 minutes longer than Tuesday.

WU: 10 minutes easy building in RPM and intensity 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 times.

WD: 5 minutes easy

RUN OFF THE BIKE

10-15 min at easy pace of 70-75% of MHR

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 4-5 times.

WD: 10 minutes easy

RUN OFF THE BIKE

15 min @ 70-75% of MHR

THURSDAY PM

REST OR CROSS TRAIN

Strength session or cross training such as pilates or yoga

FRIDAY

SWIM

WU: 4-8 x 50m every second one with pull buoy Rest as needed

MS:  4-8 x 50m of 25m hard 25m easy. Rest as needed.
2-4 x 50m hard swim rest as needed after each 50m.

WD: 4 x 50m with fins either backstroke or freestyle

Total 700-1200m

WU:  3 x 200m 15 sec rest optional pull bouy or fins

MS:  10 x 50m with fins on 1.00 holding best average. Easy 200m. Repeat x 2-3

WD:  200-300m choice

Total 2300 - 2800 m

WU:  4 x 200m 15 sec rest optional pull bouy or fins

MS:  12 x 50m with fins on 1.00 holding best average. Easy 300m. Repeat x 2-3

WD:  300-400m choice

Total 2900 - 3900m

SATURDAY

REST DAY

BIKE

Easy aerobic ride 90 min @60-70% of MHR in one harder gear than what feels comfortable.

Easy aerobic ride 1 hour 45min @60-70% of MHR in one harder gear than what feels comfortable.

SATURDAY PM

SWIM

Optional recovery swim 1000-1500m choice with fins or pull buoy.

SUNDAY

RUN

25 minutes @ 65-75% of maximum heart rate of 2 minutes jog and 1 minute walk.

35 minutes @ 65-75% of maximum heart rate.

35 minutes @ 65-75% of maximum heart rate.

VIDEO NOTES ON SESSIONS

SWIM

BIKE

RUN

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