This simple and easy-to-follow, 12-week plan is intended for an EXPERIENCED SWIMMER training for his/her first sprint-distance triathlon (about S-400/B-13miles/R-5k) who has little or no background in biking or running. The swim workouts are more advanced than for the beginner-no-experience plan. It includes one daily workout with optional workouts you can also do if you have time. The plan is based on Joe Friel's book, Your First Triathlon.
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Strength: OPTIONAL: Strength Workout #1: AA 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) of the following exercises: A. leg press, B. seated row, C. chest press, D. heel raise or knee extension or leg curl (choose one of these 3 based on your personal weakness—calf, knees, hamstrings), E. abdominal curl with twist, F. standing, bent-arm, lat pull down. Complete all 3 sets before advancing to the next exercise. Focus on doing each exercise with perfect form. Form is more important than weight loads in this phase. Cool down by riding a stationary bike for 5 minutes with a high cadence and a low resistance.
Take today off from exercise and rest.
Swim Workout #7. Swim with your masters swim team. Ask the instructor on the deck for feedback on your technique. If no masters available swim your own workout always concentrating on good form.
OPTIONAL: Run Workout #1. This is a 20-minute walk-run session and is best done on a flat, soft surface such as gravel, grass, dirt or on a track. Avoid concrete and asphalt if at all possible. Warm up by walking briskly for 5 minutes increasing the intensity from zone 1 to zone 2 as you progress. Then alternate 15-second runs with 45-second walks 10 times. The walk portions are done in zone 1. The runs should be zone 3 intensity. Cool down by walking in the zone 1 for 5 minutes.
WU: 10 minutes alternating slow-fast pacing. Play with different strokes
while warming up.
MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
Total: 45 minutes
Bike Workout #1. This is a 20-minute ride and is best done on a mostly flat course or on an indoor trainer. Gradually increase the intensity from 1 to 2 as you warm up. Stay mostly in zone 2 throughout the remainder of the ride. Concentrate on your pedaling cadence (count every time your right foot goes down for 1 minute). If on a flat stretch of road it is below 90 rpm, shift to a lower (easier) gear. On the road, every time you come to a small hill or head wind shift to a lower (easier) gear to maintain 90 rpm. Shift to a higher (harder) gear on downhills. If on an indoor trainer, play with the gears shifting frequently noticing how your cadence changes when you do. Cool down in zone 1 for 5 minutes.
Run Workout #8. This is about a 20-minute “strides” workout and is best done on a flat, soft surface such as gravel, grass, dirt or on a track. Parks are excellent for this workout. Do not do this workout on concrete and asphalt. Warm up by alternating 1 minute of walking briskly in zone 1 with 1 minute of running in zone 2 for a total of 7 minutes (the experienced runner can run for 15-20 minutes building from zone 1 to 2). Then on a flat or very slightly downhill course which is approximately 100 yards long, run 20 seconds in zone 4. Note that these are not zone 5 (all-out effort). Hold back and concentrate on running form, not speed. Count each time your right foot touches the ground for this 20 seconds. The number should be at least 29. Turn around and walk back to your starting point. Do 4-6 of these strides. If you are taking fewer than 29 right foot steps in 20 seconds then shorten and quicken your stride without running any harder than zone 4. As a variation on this workout, do the first 2 or 3 strides barefoot (on grass only and be sure to check for sharp objects first). When you put your shoes back on try to run with the same good form you used when barefoot. Cool down by walking in zone 1 for 5 minutes. The experienced runner can vary this workout by doing the strides uphill and may extend it to 45 minutes with a longer warm-up and cool down.