You've taken an awesome first step toward reaching your triathlon goals - buying my plan!
Be sure to read both of today's notes regarding training zones. Feel free to drop me an email if you have any questions! Alison Freeman - firstname.lastname@example.org.
Each workout includes Levels 1, 2, and 3. Select the level most appropriate for your fitness level for each of swim, bike, and run on day one of the plan, and stick with that level for the entire 8 weeks. It's not necessary to use the same Level for all three sports! You might be Level 1 for the swim, Level 3 for the bike, and Level 2 for the run. That's ok!
Training Effort Zones are as follows:
Easy = VERY easy
Endurance Effort = your "all day" pace, you should be able to hold a conversation at this effort level
Moderate = working hard, but an effort level you could sustain for over an hour
Hard = and effort level you can sustain for no more that 20 minutes
Some swim workouts reference drills - greater details is provided in a separate, "Other" workout.
Level 1: 300 total
Swim 12 lengths (300yds or 300m) - any way you can! Use any stroke/s you want, and take breaks as often as needed.
Level 2: 800 total
4x 25 drill - odds R only, evens L only
4x 25 - fast with lots of rest
4x 75 - endurance effort
2x 50 - endurance effort
CD 100 back and/or breast
Level 3: 1600 total
4x 25 fist drill
8x 50 swum as fast/EZ
3x 100 - first 25 hard
4x 75 - middle 25 back or breast
5x 50 - alternate 50 endurance effort/50 moderate
CD 50 back or breast
1st, 3rd 25: right arm only - keep your left arm straight in front, by your ear.
2nd, 4th: 25 left arm only - keep your right arm straight in front, by your ear.
1st 25 swim with right hand balled in a fist.
2nd 25 swim with left hand balled in a fist.
3rd & 4th 25: swim with both hands balled in a fist.
Focus on moving yourself through water with your forearms.
Level 1: Bike 20-30 minutes, Endurance Effort.
Level 2: Bike 30-45 minutes, Endurance Effort.
Level 3: Bike 30-60 minutes, Endurance Effort.