Week 3 Training

Now it gets fun!

The last 2 weeks were geared to get us all into our routines, and get our bodied ready for the added strain that the coming weeks will bring.

Be sure to review the "Strength Training" post below.

Plan A (40-50% PME)

• Monday: Swim - 10 minute warmup (any combination of strokes), 3 x 100 meters freestyle (take 45 - 60 seconds rest between), 10 minute cool down (any combination of strokes)

• Tuesday: Bike - 30 minute ride
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 16 on squats and bench, 3 x   20 other lifts, and 1 x 20 on abs)

• Wednesday: Run - 20 minute run

• Thursday: Swim - 10 minute warmup (any combination of strokes), 20 minute steady freestyle (stop/rest as needed), 5 minute cool down (any combination of strokes)
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 16 on step-ups and incline, 3 x 20 other lifts, and 1 x 20 on abs)

• Friday: Bike - 30 minute ride

• Saturday: Run - 30 minute run

Plan B (40-50% PME)

• Monday: Swim - 10 minute warmup (any combination of strokes), 10 x 50 meters freestyle (take 30 - 45 second rest between), 10 minute cool down (any combination of strokes)

• Tuesday: Bike - 45 minute ride
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 16 on squats and bench, 3 x 20 other lifts, and 1 x 20 on abs)

• Wednesday: Run - 30 minute

• Thursday: Swim - 10 minute warmup (any combination of strokes), 5 x 100 meters freestyle (take 45 - 60 seconds rest between), 10 minute cool down (any combination of strokes)
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 16 on step-ups and incline, 3 x 20 other lifts, and 1 x 20 on abs)

• Friday: Bike - 45 minute ride

• Saturday: BRICK - 30 minute bike, 30 minute run