Week 1 Training

Plan A (all 30-40% PME (see PME note below))

• Monday: Swim - 10 minute warmup (any combination of strokes), 15 minute steady freestyle (stop/rest as needed), 5 minute cool down (any combination of strokes)

• Tuesday: Bike - 20 minute, flat ride

• Wednesday: Run - 20 minute, flat run (walk as needed)

• Thursday: Swim - 10 minute warmup (any combination of strokes), 15 minute steady freestyle (stop/rest as needed), 5 minute cool down (any combination of strokes)

• Friday: Bike - 20 minute, flat ride

• Saturday: Run - 20 minute, flat run (walk as needed)

Plan B (all 30-40% PME (see PME note below))

• Monday: Swim - 10 minute warmup (any combination of strokes), 3x10 minute steady freestyle (stop/rest as needed), 5 minute cool down (any combination of strokes)

• Tuesday: Bike - 30 minute, flat ride

• Wednesday: Run - 20 minute, flat run (walk as needed)

• Thursday: Swim - 10 minute warmup (any combination of strokes), 3x10 minute steady freestyle (stop/rest as needed), 5 minute cool down (any combination of strokes)

• Friday: Bike - 30 minute, flat ride

• Saturday: Run - 20 minute, flat run (walk as needed)