Anatomical Adaptation Phase. The purpose of the AA phase is to perfect the exercise movements while building general body strength. Warm-up by spinning on a stationary bike for 5 minutes. Then with a 30RM load (a weight you could only lift about 30 times), do 3 sets of 20 reps each (it will feel easy--until the last few) of the following exercises:

Please click on attached link to view list of exercises.

The first few weeks of swims are designed to get you feeling comfortable in the pool. Every few weeks we will increase duration or intensity. 

WU: 2 min. floating on back
2 min. floating on stomach
2 min. exhaling underwater out of nose while holding onto the side of the pool.

MS: 4x25 swim (:30)
2x25 kick w/kickboard (:30)
2x100 trying not to rest on the walls (1')
2x25 kick (on back w/out kick board) (:30)
4x25 swim (:30)

This session is best done on a soft surface such as a track, gravel road, etc. It can be done on pavement.
Start with a 5 min. walk increasing pace each minute until you are at a brisk walk.
For the next 10 min. alternate 30 sec. run, 30 sec. walk. The run portions are done at a moderate effort, the walk portions are done at an easy effort.
Cool down for 5 min. walking

*This workout can be done on an indoor trainer stationary bike or outdoors.

Warm up for 10 min. starting out easy and gradually increasing intensity to moderate.
For the remainder of the ride keep your effort moderate.

After the warm up, for 1 minute, count every time your right foot goes down. If you count 80 or less shift to an easier gear.
For the next 10 min. count for 1 min. every time your right foot goes down, take 1 min. as recovery and not counting. Your goal is 90-95 right foot strikes. 
Throughout the ride practice shifting your gears and notice how this affects how hard you have to push on the pedals and what it does to your cadence.

Cool down starting at a moderate effort and gradually bringing it down to easy effort.

This run is designed to increase your aerobic endurance. Run steady for 15 min. You should be able to hold a conversation at this intensity. 


Optional: you can make this a run walk session if needed.

WU: 2x50 swim easy
MS: 4x75 as 25 kick/25 fingertip drag drill/25swim (:30)
100 swim w/pull buoy (no paddles) (:45)
4x75 as 25 freestyle/25 fingertip drag drill/25 freestyle (:30)
CD: 100 easy

Steady effort that is easy to moderate. The goal today is consistency of pace or effort for the duration of the ride.