This is a beginners level training plan for doing a easier 70.3. This plan is built around utilizing heart rate training zones.
Swim three sets of 500 yd, rest :30 seconds in between. Try and keep time of 500 within 10 seconds of each other. Nice and steady. Good form. Even if you are tired.
Bike for as long as you can.
30 seconds flutter kick - lower back must always be on the ground! 30 seconds sit ups - full sit ups all the way up and down 1 minute of bicycles 30 seconds flutter kicks 30 seconds oblique crunches right - elbow off ground, lifting shoulder off ground 30 seconds oblique crunches on left - elbow off ground, lifting shoulder off ground 30 seconds full body crunches 30 seconds push-ups - wide to begin, 1 minute plank - facing floor, put weight on elbows and toes only, keep body straight 30 seconds v-ups 30 Kick ups - hands under bum, kick legs out straight and in slowly 1 minutes bicycles 30 seconds full body crunch 30 seconds Oblique crunch right side 30 seconds Oblique crunch Left side 30 seconds v-ups 30 seconds fast bicycles
Assessment: Lactate Threshold Test WU: 15 minutes in Zone 1 including 4 x 30 seconds working up to 5k pace MS:Hit lap button on HR monitor and ramp pace up to one you can hold for 30 minutes, and run steadily for 10 minutes before hitting lap button again. Then 20 minutes later after maintaining this high effort hit the lap button for the final time. Record your pace and Avg HR for the 20 minutes. CD: Jog easily and walk for remainder of the workout.
Warmup: 100 breast stroke (2 laps) 100 back stroke 100 kick with kick board, working on face in water, feet up Main Set: 4 x 25, one arm forward/kick on side, alternate sides by pool length, can use fins 2 x 25 kick on back, hands over heart 4 x 25, front crawl (free style), work on face in water 1 x 500. Straight. Make sure to record either on watch or other on how long this takes. 10 laps without stopping, find a pace that works. 2 x 25 kick on back, hands over heart 4 x 50 back stroke Cool down: 100 breast stroke