As you can see, this first week is quite general and is geared towards getting more comfortable, while building endurance in all three disciplines.
Did you know?
To help prevent injuries remember to start every workout with a warm-up. This will make your muscles and joints more flexible. Spend 5-10 minutes doing some light stretching before you begin your warm-up. Do the same thing once you are done working out, or until your heart rate returns to normal. Start out easily and gradually increase the intensity. When you finish you should have built up a light sweat.
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Again, this 16-week program is designed for the absolute beginner. So if you truly feel you need to back things off, do so. However, if you feel that you would like to add a few minutes to the end of a workout, proceed with caution and always remember to listen to your body. If you are fairly serious about your goals and specific training regime and have many unanswered questions or concerns, consider hiring a coach to add some personal touches that reflect your own individual needs.
Most people have a tendency to take pleasure in what they are good at and therefore tend to train with a little more focus and intensity in their "area of expertise". To ensure well-rounded development, I regularly incorporate single-sport focuses into my athletes’ training plans. However, this first four-week block will be about getting more comfortable, while building endurance in all three disciplines.
Week 2evansIMCDA2007
Monday: OFF
Tuesday: Swim 25 minutes
* 200-meter warm-up
* 6x25m freestyle (15 seconds rest between each repeat)
* 5x50m (25 breaststroke/25 freestyle, with 15 seconds rest)
* 10x25m freestyle kick (alternate easy/hard, with 15 seconds rest)
* 100m easy warm-down
* Total: 950m
Wednesday: Run/walk 20 minutes
* 5 minute warm-up walk
* 4x(1:30 jog, 1:30 walk)
* 5 minute warm-down walk
Thursday: Bike 25 minutes
* 5 minute warm-up spin
* 4x(20 seconds fast spinning, 40 seconds recovery)
* 4x(30 sections hard gear, 30 seconds recovery)
* 10 minute warm-down spin
Friday: Swim 20 minutes
* 100m warm-up
* 6x25m freestyle (1 free, 1 drill **fingertip drag**, with 15 seconds rest)
* 4x50m freestyle (25 fast arms, 25 recovery, with 25 seconds rest)
* 2x50m (25 breaststroke/25 freestyle, with 20 seconds rest)
* 100m kick (grab a kickboard)
* 100m warm-down
* Total: 750m
**Fingertip drag: Slow your freestyle stroke down a bit and concentrate on dragging your fingertips across the top of the water during the recovery phase of the stroke (when your arm is above the water). This helps maintain a relaxed arm and a high elbow.
LifeSportButton
Saturday: Run/walk 20 minutes
* 5 minute warm-up walk
* 3x(2 minute jog, 1 minute walk)
* 4x(15 seconds faster-than-jogging pace, 45 seconds recovery walk)
* 2 minute warm-down walk
Sunday: Bike 40 minutes
* 15 minute warm-up spin
* 5x(20 seconds fast spinning, 40 seconds recovery spin)
* 3x(30 seconds hard gear, 30 seconds recovery spin)
* 6x(15 seconds standing, 45 seconds recovery spin)
* 10 minutes warm down spin
TOTAL TRAINING TIME: 2hrs 30min
This second week is quite general and is still geared towards getting more comfortable. There is, however, a bit more intensity added in the all three sports and a few lengthier sessions - especially in the warm-up and warm-downs, which will aid injury prevention and recovery.
DID YOU KNOW?
Exercise makes your heart stronger, helping it pump more blood with each heartbeat. The blood then delivers more oxygen to your body, which helps it function more efficiently. Exercise can also lower blood pressure, reduce your risk of heart disease and reduce levels of bad cholesterol, which clog the arteries and can cause a heart attack. At the same time, exercise can raise levels of good cholesterol, which helps protect against heart disease.
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