WU: 200 warm up (wu). 4 x 50 on 15 sec rest. MS: 1000 yd TT (time trial) for time.
CD: 200 - This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.

See additional Strength workout PDF attached in week 2

Goals: Core strength and balance. Sample workout. Options include yoga, pilates or other strength class
30-45 minutes total time. Even if you you have 10 minutes that is better then nothing.

Controlled motions; focus on technique
WU: 5 minute cardio of choice
DYNAMIC STRETCH 1-2 x 8-10 reps
-Elbow and knee lunge 
-Arm swings
-Inch worms
-Walking hip cradle
-Plank
-Double leg bridge 
-Single leg bridge Lateral hip circuit 
MS: 1-2 sets 12-15 reps
- Step up
-Lat pull down 
-Dumbbell bench press
-I/Y/T/W shoulder series
-Clam shell series
- Stability ball rollout
-Side plank
-Bird dog
CD: foam roller

WU: 10 minute warm up then 3X1 minute 100 plus rpms, RI 1 minute
5 minute all out effort, 10 minute spin
MS: 20 minute all out effort, record average power and heart rate
CD: 10 minutes

Swim with a masters group or on your own, time and distance pending pace and experience.


WU: 100 loosen up
Drills: Focus on how well you do the drills, not on how fast.
2X50 25 fingertip drag / 25 fist
2X50 25 thumbslide/25 HOOW
MS: Focus on the aspect of the drill (recovery and hand entry) into the main set.
2x (50-100-150-200 RI: 20 seconds
CD: 4X50 odds drill of choice / evens swim

Controlled motions; focus on technique
WU: 5 minute cardio of choice
DYNAMIC STRETCH
-Elbow and knee lunge 
-Arm swings
-Inch worms
-Walking hip cradle
-Plank
-Double leg bridge 
-Single leg bridge Lateral hip circuit 
MS:
- Step up
-Lat pull down 
-Dumbbell bench press
-I/Y/T/W shoulder series
-Clam shell series
- Stability ball rollout
-Side plank
-Bird dog
CD: foam roller

Run Test (3-Mile Time Trial):
• Do this test on a track or other 3 mile course
• Warm up by running for 10 minutes starting easy and gradually increasing
your speed to a very fast race pace for you. End your warm-up near where you will start your time trial. Stop running and rest or walk until you
feel full recovered (you’ve caught your breath, your muscles feel loose,etc.).
• Clear your watch, GPS, heart-rate monitor (as applicable to you) and run three miles as fast as you can. you want to cover the three miles as quickly as possible, not go real fast and then slow
down. Note: Although you indicated you do not want to train by heart rate, record your average heart rate, at the completion of your time trial.
• Walk 10 minutes very easy to cool-down.
• Record RPE, time, pace, average heart rate

Bike on your own or with a group, ok to ride by distance or time. The goal is to spend time in zone 1-2 for the majority of the ride.
Focus on your pedal strokes and 90 rpms (cadence).


WU: 15 minute spin then 4x (30" RLO / 30" LLO)
MS: 3 times the following
RI 30" easy RPE 1-2
Ride 30", 95-105 RPM.
Ride 30" 85-95 rpms
Ride 30" 105-115 RPM
Ride 1' 85-95 rpms
Ride 1', 75-85
Ride 1' 105-115
Ride 1:30" 65-75
Ride 1:30' 85-95 rpms
Ride 1:30 choice
CD: Ride 10’ EZ, 85-95 RPM.