Week 3 July 13th-July 18th
Thy friends do stand by thee, and they shall hail thee again with warm hearts and friendly hands. D&C 121:9
Have you found a friend or two to share your triathlon goal with? They can join you for workouts, or encourage from the phone. Don’t underestimate the help of a good friend on this journey!
Have a great week of training and I would love to hear feedback on how you are all doing!!
Monday: Swim 300 yards (meters)
Warm-up: swim 50 easy
Main set: swim 4 x 50's freestyle -15 seconds rest between each
Swim down: 50 swim easy
Run- 20 minutes
9 and 4/1 - 9 minute warm-up, then 4 minutes jog, 1 minute walk for the
remainder of your run.
Tuesday: Bike 8 miles
Warm up with 10 minutes spinning. Keep HR below your zone. After 10
minutes, slowly bring your HR rate up to aerobic zone. Allow enough time
for cool down.
Wednesday: Run 40 minutes
9 and 3/1 - 9 minute warm-up, then 3 minutes jog, 1 minute walk for the remainder of your run.
Thursday: Rest, Strength Training
Friday: Bike 10 miles
Remember, warm-up, cool down and drink plenty of fluids!
Saturday: Group Training, Pool Swim or Open Water Swim: 300-400 yards (meters)
If pool swimming than follow this - Warm-up: 50 easy swim freestyle
Main set: swim 8-12 x 25's freestyle -10 seconds rest between each
Swim down: 50 swim down real easy
If open water swimming than just swim for about 10-15 minutes. Practice putting your face in the water, sighting while swimming, and getting used to the temperature.
Thy friends do stand by thee, and they shall hail thee again with warm hearts and friendly hands. D&C 121:9
Have you found a friend or two to share your triathlon goal with? They can join you for workouts, or encourage from the phone. Don’t underestimate the help of a good friend on this journey!
Have a great week of training and I would love to hear feedback on how you are all doing!!
Monday: Swim 300 yards (meters)
Warm-up: swim 50 easy
Main set: swim 4 x 50's freestyle -15 seconds rest between each
Swim down: 50 swim easy
Run- 20 minutes
9 and 4/1 - 9 minute warm-up, then 4 minutes jog, 1 minute walk for the
remainder of your run.
Tuesday: Bike 8 miles
Warm up with 10 minutes spinning. Keep HR below your zone. After 10
minutes, slowly bring your HR rate up to aerobic zone. Allow enough time
for cool down.
Wednesday: Run 40 minutes
9 and 3/1 - 9 minute warm-up, then 3 minutes jog, 1 minute walk for the remainder of your run.
Thursday: Rest, Strength Training
Friday: Bike 10 miles
Remember, warm-up, cool down and drink plenty of fluids!
Saturday: Group Training, Pool Swim or Open Water Swim: 300-400 yards (meters)
If pool swimming than follow this - Warm-up: 50 easy swim freestyle
Main set: swim 8-12 x 25's freestyle -10 seconds rest between each
Swim down: 50 swim down real easy
If open water swimming than just swim for about 10-15 minutes. Practice putting your face in the water, sighting while swimming, and getting used to the temperature.
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