Week 5 Training

Notes:

This guy is basking a little too much in the holiday weekend. Sorry so slow to post.

For the next 4 weeks, we will crank the strength training sessions up to 3 per week. HOWEVER, if this is not do-able for you (schedule-wise, or training load-wise), just stick with 2 per week. I'll show 3 sessions in the workouts, and you can adjust where needed. Keep in mind: 

• ALPHA: for swim or run days--not bike
• BRAVO: for bike days--not run or swim
• CHARLIE: for run or bike days--not swim

The extra strength  training and BRICKS will tax you this week. Hang in there--we'll be following a similar pattern for a few weeks. This is great base-building stuff!

Plan A (50-60% PME)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 3 x 150 meters freestyle (keep a steady pace; focus on breathing, and form/body positioning; take 45 - 60 seconds rest between), 10 minute cool down & drills (any combination of strokes) 
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 20 (per leg) on step-ups (Note: I like to have a 45lb bar with some weights on my shoulders--same weight positioning as squats--while doing step-ups) and incline, 3 x 16 other lifts, and 1 x 20 on abs)

• Tuesday: BRICK: 20 minute bike, 20 minute run

• Wednesday: Run - 3 miles (stay at 50-60% PME)
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 20 on squats and bench, 3 x 16 other lifts, and 1 x 20 on abs)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 300 meters; 20 minute bike ride

• Friday: Bike - 30 minute ride (stay at 50-60% PME)
• Strength Training "CHARLIE" (warm-up set of 10; then 3 x 16 on cleans, 3 x 20 on declines, 3 x 16 other lifts, and 1 x 20 on each "abs")

• Saturday: Run - 30 minute run (stay at 50-60% PME)

Plan B (50-60% PME)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 2 x 400 (or 1 x 800) meters freestyle (keep a steady pace; focus on breathing, and form/body positioning; take 45 - 60 seconds rest between), 10 minute cool down & drills (any combination of strokes)
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 20 (per leg) on step-ups (Note: I like to have a 45lb bar with some weights on my shoulders--same weight positioning as squats--while doing step-ups) and incline, 3 x 16 other lifts, and 1 x 20 on abs)

• Tuesday: BRICK: 40 minute bike, 20 minute run (stay at 50-60% PME)

• Wednesday: Run - 4 miles (stay at 50-60% PME)
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 20 on squats and bench, 3 x 16 other lifts, and 1 x 20 on abs)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 400 meters; 30 minute bike ride

• Friday: Bike - 40 minute ride (stay at 50-60% PME)
•  Strength Training "CHARLIE" (warm-up set of 10; then 3 x 16 on cleans, 3 x 20 on declines, 3 x 16 other lifts, and 1 x 20 on each "abs")

• Saturday: BRICK: Swim - 10 minute warmup (any combination of strokes), 400 meters; 30 minute run