Week 4 July 20th-July 25th
Have a great week of training and don't forget to drink lots of water in the warmer temps!
Living a good life is like shaving. No matter how good you do it today, you still have to do it again tomorrow.
Taking care of our body through exercise and nutrition is the same concept as having to shave every day. Did you get your exercise yesterday? Great! Do it again today and keep up the good habits!
Here is your training plan for week 4. If you are just getting started, then congratulations. Do what you can and moderately improve each day and soon you will amaze yourself.
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 4/1 - 9 minute warm-up, then 4 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.
Have a great week of training and don't forget to drink lots of water in the warmer temps!
Living a good life is like shaving. No matter how good you do it today, you still have to do it again tomorrow.
Taking care of our body through exercise and nutrition is the same concept as having to shave every day. Did you get your exercise yesterday? Great! Do it again today and keep up the good habits!
Here is your training plan for week 4. If you are just getting started, then congratulations. Do what you can and moderately improve each day and soon you will amaze yourself.
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 4/1 - 9 minute warm-up, then 4 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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