Weeks 8 & 9

Notes:

Sorry about the delay getting this posted--perfect storm of chaos these last few days. I am posting the training for the remainder of this week (week 8), along with next week (week 9) in the expectation that things aren't going to quiet anytime soon.

As promised, strength training sessions are back to 2 this week--and for the next few. Do your best to fit these in.

Week 8 is geared toward cardiovascular endurance. With PME at 50%, bouts are longer. Enjoy stretching it out a little at a less-intense pace.

Plan A

 Week 8 (PME 50%)

• Wednesday: Run - 4 mile run (keep it at 50%...go 5 if you're feeling good)
• Strength Training "CHARLIE" (warm-up set of 10; then 3 x 16 on cleans and declines, 3 x 20 other lifts, and 1 x 20 on abs)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 600 meter freestyle swim (stay at 50% PME); 30 minute bike ride

• Friday: Bike - 15 mile ride

• Saturday: 40 minute run (keep it steady at 50% PME).
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 20 on step-ups & incline, 3 x 16 other lifts, and 1 x 20 on each "abs")

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Week 9 (PME 70-80%)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 2 x 100, then 2 x 200, then 2 x 100 (30-40 seconds rest between, pick a pace that you can maintain throughout), 10 minute cool down & drills (any combination of strokes)

• Tuesday: BRICK: 10 mile bike, 3 mile run
•  Strength Training "ALPHA" (warm-up set of 10; then 3 x 8 (per leg) on step-ups and incline, 3 x 12 other lifts, and 1 x 20 on abs)

• Wednesday: Run - 5 minute warm up (40-50% PME), 30 minute Fartlek (see note above)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 500 meter freestyle swim (push it at 80% PME); 30 minute bike ride
•  Strength Training "CHARLIE" (warm-up set of 10; then 3 x 8 on cleans, 3 x 8 on declines, 3 x 12 other lifts, and 1 x 20 on each "abs")

• Friday: Bike - 30 minute Fartlek ride

• Saturday: 4 x 1 mile (timed) run (pick a pace at 80% PME that you can maintain for 4, individually timed miles; 2 - 4 minutes rest between).

Plan B (80% PME

Week 8 (PME 50%)

• Wednesday: Run - 5 mile run (keep it at 50% PME...go 6 if you're feeling good)
• Strength Training "CHARLIE" (warm-up set of 10; then 3 x 16 on squats and bench, 3 x 20 other lifts, and 1 x 20 on abs)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 800 meter freestyle swim (stay at 50% PME); 45 minute bike ride

• Friday: Bike - 25 mile ride

• Saturday:  6 mile run (stay at 50% PME)
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 20 on step-ups & incline, 3 x 16 other lifts, and 1 x 20 on each "abs")

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Week 9 (PME 70-80%)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 10 x 100 meter freestyle (30 - 40 seconds rest between, pick a pace that you can maintain throughout), 10 minute cool down & drills (any combination of strokes)

• Tuesday: BRICK: 40 minute bike, 3 mile run (push your pace)
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 8 (per leg) on step-ups and incline, 3 x 12 other lifts, and 1 x 20 on abs)

• Wednesday: Run - 5 minute warm up (40-50% PME), 40 minute Fartlek (see note above)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 800 meter freestyle swim (oush it at 80% PME); 30 minute bike ride
•  Strength Training "BRAVO" (warm-up set of 10; then 3 x 8 on squats and bench, 3 x 12 other lifts, and 1 x 20 on abs)

• Friday: Bike - 50 minute Fartlek ride

• Saturday: 5 x 1 mile (timed) run (pick a pace at 80% PME that you can maintain for 5, individually timed miles; 2 - 4 minutes rest between).
•  
•  ALPHA: (for swim or run days--not bike)
• Step-Ups
• Abs
• Incline Press or Dumbbell Incline
• Back & Side Extension
• Leg Extensions
• Abs
• Lat Pulls
• Abs

BRAVO: (for bike days--not run or swim)

1. Squats
2. Abs
3. Bench or Dumbbell Press
4. Back & Side Extension
5. Seated Row
6. Abs
7. Locked, Bent-Arm Lat Pulls
8. Abs

CHARLIE: (for run or bike days--not swim)

1. Hanging Cleans
2. Abs
3. Declines
4. Back & Side Extension
5. Leg Curls
6. Abs
7. 90-Degree Arm Curls
8. Abs
9. Dips