Triathlon

Strength gym session
20 minutes at level 1 [98-113]

Follow the same guidelines for this strength workout as you did three days ago. Do a combination of general strength exercises, and do 2-3 sets of 20-25 reps. Use about 50% of your 1-repetition maximum as the weight. Remember, if this is all new to you, hire a personal trainer for 1-2 sessions! It's well worth the investment because it will increase the effectiveness of your workouts and greatly reduce your risk of injury. Good exercises include hip extensions (squats), bench presses, seated rows, abdominal crunches, lat (latissimus dorsi) pulldowns, leg extensions, leg raises, triceps presses, and leg curls. Good ST routines are described in detail in Chapter 4.

Strength gym session
20 minutes at level 1 [98-113]

Follow the same guidelines for this strength workout as you did three days ago. Do a combination of general strength exercises, and do 2-3 sets of 20-25 reps. Use about 50% of your 1-repetition maximum as the weight. Remember, if this is all new to you, hire a personal trainer for 1-2 sessions! It's well worth the investment because it will increase the effectiveness of your workouts and greatly reduce your risk of injury. Good exercises include hip extensions (squats), bench presses, seated rows, abdominal crunches, lat (latissimus dorsi) pulldowns, leg extensions, leg raises, triceps presses, and leg curls. Good ST routines are described in detail in Chapter 4.

Strength gym session
20 minutes at level 1 [98-113]

Follow the same guidelines for this strength workout as you did three days ago. Do a combination of general strength exercises, and do 2-3 sets of 20-25 reps. Use about 50% of your 1-repetition maximum as the weight. Remember, if this is all new to you, hire a personal trainer for 1-2 sessions! It's well worth the investment because it will increase the effectiveness of your workouts and greatly reduce your risk of injury. Good exercises include hip extensions (squats), bench presses, seated rows, abdominal crunches, lat (latissimus dorsi) pulldowns, leg extensions, leg raises, triceps presses, and leg curls. Good ST routines are described in detail in Chapter 4.

Strength gym session
20 minutes at level 1 [98-113]

Follow the same guidelines for this strength workout as you did three days ago. Do a combination of general strength exercises, and do 2-3 sets of 20-25 reps. Use about 50% of your 1-repetition maximum as the weight. Remember, if this is all new to you, hire a personal trainer for 1-2 sessions! It's well worth the investment because it will increase the effectiveness of your workouts and greatly reduce your risk of injury. Good exercises include hip extensions (squats), bench presses, seated rows, abdominal crunches, lat (latissimus dorsi) pulldowns, leg extensions, leg raises, triceps presses, and leg curls. Good ST routines are described in detail in Chapter 4.

Strength gym session
20 minutes at level 1 [98-113]

Follow the same guidelines for this strength workout as you did three days ago. Do a combination of general strength exercises, and do 2-3 sets of 20-25 reps. Use about 50% of your 1-repetition maximum as the weight. Remember, if this is all new to you, hire a personal trainer for 1-2 sessions! It's well worth the investment because it will increase the effectiveness of your workouts and greatly reduce your risk of injury. Good exercises include hip extensions (squats), bench presses, seated rows, abdominal crunches, lat (latissimus dorsi) pulldowns, leg extensions, leg raises, triceps presses, and leg curls. Good ST routines are described in detail in Chapter 4.

Strength gym session
20 minutes at level 1 [98-113]

Follow the same guidelines for this strength workout as you did three days ago. Do a combination of general strength exercises, and do 2-3 sets of 20-25 reps. Use about 50% of your 1-repetition maximum as the weight. Remember, if this is all new to you, hire a personal trainer for 1-2 sessions! It's well worth the investment because it will increase the effectiveness of your workouts and greatly reduce your risk of injury. Good exercises include hip extensions (squats), bench presses, seated rows, abdominal crunches, lat (latissimus dorsi) pulldowns, leg extensions, leg raises, triceps presses, and leg curls. Good ST routines are described in detail in Chapter 4.

Strength gym session
20 minutes at level 1 [98-113]

Follow the same guidelines for this strength workout as you did three days ago. Do a combination of general strength exercises, and do 2-3 sets of 20-25 reps. Use about 50% of your 1-repetition maximum as the weight. Remember, if this is all new to you, hire a personal trainer for 1-2 sessions! It's well worth the investment because it will increase the effectiveness of your workouts and greatly reduce your risk of injury. Good exercises include hip extensions (squats), bench presses, seated rows, abdominal crunches, lat (latissimus dorsi) pulldowns, leg extensions, leg raises, triceps presses, and leg curls. Good ST routines are described in detail in Chapter 4.

Strength gym session
20 minutes at level 1 [98-113]

Do a combination of general strength exercises, 2-3 sets of 20-25 repetitions ('reps'). Use about 50% of your 1-repetition maximum as the weight. As we've said before, if you're not sure how much weight you can lift in a single effort, play it safe and keep the weights light - err on the conservative side and don't risk injuring yourself. Good exercises include hip extensions (squats), bench presses, seated rows, abdominal crunches, lat (latissimus dorsi) pulldowns, leg extensions, leg raises, triceps presses, and leg curls. You should be able to increase the number of reps and/or weight by your next ST session. For details on good ST routines, see Chapter 4. If you're not sure how to do any of the exercises correctly, schedule a session with a qualified personal trainer - you'll be glad you did!

Strength gym session
20 minutes at level 1 [98-113]

Do a combination of general strength exercises, 2-3 sets of 20-25 repetitions ('reps'). Use about 50% of your 1-repetition maximum as the weight. As we've said before, if you're not sure how much weight you can lift in a single effort, play it safe and keep the weights light - err on the conservative side and don't risk injuring yourself. Good exercises include hip extensions (squats), bench presses, seated rows, abdominal crunches, lat (latissimus dorsi) pulldowns, leg extensions, leg raises, triceps presses, and leg curls. You should be able to increase the number of reps and/or weight by your next ST session. For details on good ST routines, see Chapter 4. If you're not sure how to do any of the exercises correctly, schedule a session with a qualified personal trainer - you'll be glad you did!

Strength gym session
20 minutes at level 1 [98-113]

Do a combination of general strength exercises, 2-3 sets of 20-25 repetitions ('reps'). Use about 50% of your 1-repetition maximum as the weight. As we've said before, if you're not sure how much weight you can lift in a single effort, play it safe and keep the weights light - err on the conservative side and don't risk injuring yourself. Good exercises include hip extensions (squats), bench presses, seated rows, abdominal crunches, lat (latissimus dorsi) pulldowns, leg extensions, leg raises, triceps presses, and leg curls. You should be able to increase the number of reps and/or weight by your next ST session. For details on good ST routines, see Chapter 4. If you're not sure how to do any of the exercises correctly, schedule a session with a qualified personal trainer - you'll be glad you did!

Strength gym session
20 minutes at level 1 [98-113]

Do a combination of general strength exercises, 2-3 sets of 20-25 repetitions ('reps'). Use about 50% of your 1-repetition maximum as the weight. As we've said before, if you're not sure how much weight you can lift in a single effort, play it safe and keep the weights light - err on the conservative side and don't risk injuring yourself. Good exercises include hip extensions (squats), bench presses, seated rows, abdominal crunches, lat (latissimus dorsi) pulldowns, leg extensions, leg raises, triceps presses, and leg curls. You should be able to increase the number of reps and/or weight by your next ST session. For details on good ST routines, see Chapter 4. If you're not sure how to do any of the exercises correctly, schedule a session with a qualified personal trainer - you'll be glad you did!

Strength gym session
20 minutes at level 1 [98-113]

Do a combination of general strength exercises, 2-3 sets of 20-25 repetitions ('reps'). Use about 50% of your 1-repetition maximum as the weight. As we've said before, if you're not sure how much weight you can lift in a single effort, play it safe and keep the weights light - err on the conservative side and don't risk injuring yourself. Good exercises include hip extensions (squats), bench presses, seated rows, abdominal crunches, lat (latissimus dorsi) pulldowns, leg extensions, leg raises, triceps presses, and leg curls. You should be able to increase the number of reps and/or weight by your next ST session. For details on good ST routines, see Chapter 4. If you're not sure how to do any of the exercises correctly, schedule a session with a qualified personal trainer - you'll be glad you did!

Strength gym session
20 minutes at level 1 [98-113]

Do a combination of general strength exercises, 2-3 sets of 20-25 repetitions ('reps'). Use about 50% of your 1-repetition maximum as the weight. As we've said before, if you're not sure how much weight you can lift in a single effort, play it safe and keep the weights light - err on the conservative side and don't risk injuring yourself. Good exercises include hip extensions (squats), bench presses, seated rows, abdominal crunches, lat (latissimus dorsi) pulldowns, leg extensions, leg raises, triceps presses, and leg curls. You should be able to increase the number of reps and/or weight by your next ST session. For details on good ST routines, see Chapter 4. If you're not sure how to do any of the exercises correctly, schedule a session with a qualified personal trainer - you'll be glad you did!

Strength gym session
20 minutes at level 1 [98-113]

Do a combination of general strength exercises, 2-3 sets of 20-25 repetitions ('reps'). Use about 50% of your 1-repetition maximum as the weight. As we've said before, if you're not sure how much weight you can lift in a single effort, play it safe and keep the weights light - err on the conservative side and don't risk injuring yourself. Good exercises include hip extensions (squats), bench presses, seated rows, abdominal crunches, lat (latissimus dorsi) pulldowns, leg extensions, leg raises, triceps presses, and leg curls. You should be able to increase the number of reps and/or weight by your next ST session. For details on good ST routines, see Chapter 4. If you're not sure how to do any of the exercises correctly, schedule a session with a qualified personal trainer - you'll be glad you did!

Strength gym session
25 minutes at level 1 [98-113]

You can do effective ST routines at home with a bench, pull-up bar and some dumbbells. In fact, using your body weight as resistance is a very effective way to improve strength. For good ST routines, see Chapter 4.

Strength gym session
25 minutes at level 1 [98-113]

You can do effective ST routines at home with a bench, pull-up bar and some dumbbells. In fact, using your body weight as resistance is a very effective way to improve strength. For good ST routines, see Chapter 4.

Strength gym session
25 minutes at level 1 [98-113]

You can do effective ST routines at home with a bench, pull-up bar and some dumbbells. In fact, using your body weight as resistance is a very effective way to improve strength. For good ST routines, see Chapter 4.

Strength gym session
25 minutes at level 1 [98-113]

You can do effective ST routines at home with a bench, pull-up bar and some dumbbells. In fact, using your body weight as resistance is a very effective way to improve strength. For good ST routines, see Chapter 4.

Strength gym session
25 minutes at level 1 [98-113]

You can do effective ST routines at home with a bench, pull-up bar and some dumbbells. In fact, using your body weight as resistance is a very effective way to improve strength. For good ST routines, see Chapter 4.

Strength gym session
25 minutes at level 1 [98-113]

You can do effective ST routines at home with a bench, pull-up bar and some dumbbells. In fact, using your body weight as resistance is a very effective way to improve strength. For good ST routines, see Chapter 4.

Strength gym session
25 minutes at level 1 [98-113]

You can do effective ST routines at home with a bench, pull-up bar and some dumbbells. In fact, using your body weight as resistance is a very effective way to improve strength. For good ST routines, see Chapter 4.

Strength gym session
20 minutes at level 1 [98-113]

Spend your gym time finding your new one-rep max for each exercise. Gradually increase the weight until you can only do one repetition with good form. Be very careful when you do this. It's always a good idea to work with a trainer for these sessions, so you'll have someone to help you maintain safe technique (and keep you from cheating on the exercise). You should be stronger than you were four weeks ago!

Strength gym session
20 minutes at level 1 [98-113]

Spend your gym time finding your new one-rep max for each exercise. Gradually increase the weight until you can only do one repetition with good form. Be very careful when you do this. It's always a good idea to work with a trainer for these sessions, so you'll have someone to help you maintain safe technique (and keep you from cheating on the exercise). You should be stronger than you were four weeks ago!

Strength gym session
20 minutes at level 1 [98-113]

Spend your gym time finding your new one-rep max for each exercise. Gradually increase the weight until you can only do one repetition with good form. Be very careful when you do this. It's always a good idea to work with a trainer for these sessions, so you'll have someone to help you maintain safe technique (and keep you from cheating on the exercise). You should be stronger than you were four weeks ago!

Strength gym session
20 minutes at level 1 [98-113]

Spend your gym time finding your new one-rep max for each exercise. Gradually increase the weight until you can only do one repetition with good form. Be very careful when you do this. It's always a good idea to work with a trainer for these sessions, so you'll have someone to help you maintain safe technique (and keep you from cheating on the exercise). You should be stronger than you were four weeks ago!

Strength gym session
20 minutes at level 1 [98-113]

Spend your gym time finding your new one-rep max for each exercise. Gradually increase the weight until you can only do one repetition with good form. Be very careful when you do this. It's always a good idea to work with a trainer for these sessions, so you'll have someone to help you maintain safe technique (and keep you from cheating on the exercise). You should be stronger than you were four weeks ago!

Strength gym session
20 minutes at level 1 [98-113]

Spend your gym time finding your new one-rep max for each exercise. Gradually increase the weight until you can only do one repetition with good form. Be very careful when you do this. It's always a good idea to work with a trainer for these sessions, so you'll have someone to help you maintain safe technique (and keep you from cheating on the exercise). You should be stronger than you were four weeks ago!

Strength gym session
20 minutes at level 1 [98-113]

Spend your gym time finding your new one-rep max for each exercise. Gradually increase the weight until you can only do one repetition with good form. Be very careful when you do this. It's always a good idea to work with a trainer for these sessions, so you'll have someone to help you maintain safe technique (and keep you from cheating on the exercise). You should be stronger than you were four weeks ago!

Interval swim
15 minutes at level 4 [130-145]

Intervals are recurring periods of high-intensity exercise ranging from 1-10 minutes followed by recovery intervals of varying time. The magic of intervals is that they have the same effect as if you had done the entire workout at a high intensity. Intervals prepare your body for the demands of going fast for an extended period of time by improving your body's anaerobic threshold ('AT'). For a detailed description of IN training and AT, see Chapter 4. For today's swim workout, warm up for 10-15 minutes with easy to moderate swimming. Do a set of 300-meter intervals with 30 seconds rest between 200s. Repeat the cycle for 15 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [98-113]

The maximum ST routine will make you sore, so be sure to stretch during the week. But don't stretch if a muscle group is sore - wait until it recovers.

Interval swim
15 minutes at level 4 [130-145]

Intervals are recurring periods of high-intensity exercise ranging from 1-10 minutes followed by recovery intervals of varying time. The magic of intervals is that they have the same effect as if you had done the entire workout at a high intensity. Intervals prepare your body for the demands of going fast for an extended period of time by improving your body's anaerobic threshold ('AT'). For a detailed description of IN training and AT, see Chapter 4. For today's swim workout, warm up for 10-15 minutes with easy to moderate swimming. Do a set of 300-meter intervals with 30 seconds rest between 200s. Repeat the cycle for 15 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [98-113]

The maximum ST routine will make you sore, so be sure to stretch during the week. But don't stretch if a muscle group is sore - wait until it recovers.

Interval swim
15 minutes at level 4 [130-145]

Intervals are recurring periods of high-intensity exercise ranging from 1-10 minutes followed by recovery intervals of varying time. The magic of intervals is that they have the same effect as if you had done the entire workout at a high intensity. Intervals prepare your body for the demands of going fast for an extended period of time by improving your body's anaerobic threshold ('AT'). For a detailed description of IN training and AT, see Chapter 4. For today's swim workout, warm up for 10-15 minutes with easy to moderate swimming. Do a set of 300-meter intervals with 30 seconds rest between 200s. Repeat the cycle for 15 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [98-113]

The maximum ST routine will make you sore, so be sure to stretch during the week. But don't stretch if a muscle group is sore - wait until it recovers.

Interval swim
15 minutes at level 4 [130-145]

Intervals are recurring periods of high-intensity exercise ranging from 1-10 minutes followed by recovery intervals of varying time. The magic of intervals is that they have the same effect as if you had done the entire workout at a high intensity. Intervals prepare your body for the demands of going fast for an extended period of time by improving your body's anaerobic threshold ('AT'). For a detailed description of IN training and AT, see Chapter 4. For today's swim workout, warm up for 10-15 minutes with easy to moderate swimming. Do a set of 300-meter intervals with 30 seconds rest between 200s. Repeat the cycle for 15 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [98-113]

The maximum ST routine will make you sore, so be sure to stretch during the week. But don't stretch if a muscle group is sore - wait until it recovers.

Interval swim
15 minutes at level 4 [130-145]

Intervals are recurring periods of high-intensity exercise ranging from 1-10 minutes followed by recovery intervals of varying time. The magic of intervals is that they have the same effect as if you had done the entire workout at a high intensity. Intervals prepare your body for the demands of going fast for an extended period of time by improving your body's anaerobic threshold ('AT'). For a detailed description of IN training and AT, see Chapter 4. For today's swim workout, warm up for 10-15 minutes with easy to moderate swimming. Do a set of 300-meter intervals with 30 seconds rest between 200s. Repeat the cycle for 15 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [98-113]

The maximum ST routine will make you sore, so be sure to stretch during the week. But don't stretch if a muscle group is sore - wait until it recovers.

Interval swim
15 minutes at level 4 [130-145]

Intervals are recurring periods of high-intensity exercise ranging from 1-10 minutes followed by recovery intervals of varying time. The magic of intervals is that they have the same effect as if you had done the entire workout at a high intensity. Intervals prepare your body for the demands of going fast for an extended period of time by improving your body's anaerobic threshold ('AT'). For a detailed description of IN training and AT, see Chapter 4. For today's swim workout, warm up for 10-15 minutes with easy to moderate swimming. Do a set of 300-meter intervals with 30 seconds rest between 200s. Repeat the cycle for 15 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [98-113]

The maximum ST routine will make you sore, so be sure to stretch during the week. But don't stretch if a muscle group is sore - wait until it recovers.

Interval swim
15 minutes at level 4 [130-145]

Intervals are recurring periods of high-intensity exercise ranging from 1-10 minutes followed by recovery intervals of varying time. The magic of intervals is that they have the same effect as if you had done the entire workout at a high intensity. Intervals prepare your body for the demands of going fast for an extended period of time by improving your body's anaerobic threshold ('AT'). For a detailed description of IN training and AT, see Chapter 4. For today's swim workout, warm up for 10-15 minutes with easy to moderate swimming. Do a set of 300-meter intervals with 30 seconds rest between 200s. Repeat the cycle for 15 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [98-113]

The maximum ST routine will make you sore, so be sure to stretch during the week. But don't stretch if a muscle group is sore - wait until it recovers.

Interval swim
17 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Do a set of 100-meter intervals with 30 seconds rest between 100s. Repeat for 17 minutes. Cool down for 10 minutes with some easy swimming, focusing on backstroke and breaststroke.

Strength gym session
25 minutes at level 1 [98-113]

Breathing is obviously a big part of sports performance; it's hard to imagine having much success without it. But many people forget to breathe while doing ST training, choosing to hold their breath until the very end of an exercise. Remember to breathe regularly while doing this type of exercise, even when you're using heavy weights.

Interval swim
17 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Do a set of 100-meter intervals with 30 seconds rest between 100s. Repeat for 17 minutes. Cool down for 10 minutes with some easy swimming, focusing on backstroke and breaststroke.

Strength gym session
25 minutes at level 1 [98-113]

Breathing is obviously a big part of sports performance; it's hard to imagine having much success without it. But many people forget to breathe while doing ST training, choosing to hold their breath until the very end of an exercise. Remember to breathe regularly while doing this type of exercise, even when you're using heavy weights.

Interval swim
17 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Do a set of 100-meter intervals with 30 seconds rest between 100s. Repeat for 17 minutes. Cool down for 10 minutes with some easy swimming, focusing on backstroke and breaststroke.

Strength gym session
25 minutes at level 1 [98-113]

Breathing is obviously a big part of sports performance; it's hard to imagine having much success without it. But many people forget to breathe while doing ST training, choosing to hold their breath until the very end of an exercise. Remember to breathe regularly while doing this type of exercise, even when you're using heavy weights.

Interval swim
17 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Do a set of 100-meter intervals with 30 seconds rest between 100s. Repeat for 17 minutes. Cool down for 10 minutes with some easy swimming, focusing on backstroke and breaststroke.

Strength gym session
25 minutes at level 1 [98-113]

Breathing is obviously a big part of sports performance; it's hard to imagine having much success without it. But many people forget to breathe while doing ST training, choosing to hold their breath until the very end of an exercise. Remember to breathe regularly while doing this type of exercise, even when you're using heavy weights.

Interval swim
17 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Do a set of 100-meter intervals with 30 seconds rest between 100s. Repeat for 17 minutes. Cool down for 10 minutes with some easy swimming, focusing on backstroke and breaststroke.

Strength gym session
25 minutes at level 1 [98-113]

Breathing is obviously a big part of sports performance; it's hard to imagine having much success without it. But many people forget to breathe while doing ST training, choosing to hold their breath until the very end of an exercise. Remember to breathe regularly while doing this type of exercise, even when you're using heavy weights.

Interval swim
17 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Do a set of 100-meter intervals with 30 seconds rest between 100s. Repeat for 17 minutes. Cool down for 10 minutes with some easy swimming, focusing on backstroke and breaststroke.

Strength gym session
25 minutes at level 1 [98-113]

Breathing is obviously a big part of sports performance; it's hard to imagine having much success without it. But many people forget to breathe while doing ST training, choosing to hold their breath until the very end of an exercise. Remember to breathe regularly while doing this type of exercise, even when you're using heavy weights.

Interval swim
17 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Do a set of 100-meter intervals with 30 seconds rest between 100s. Repeat for 17 minutes. Cool down for 10 minutes with some easy swimming, focusing on backstroke and breaststroke.

Strength gym session
25 minutes at level 1 [98-113]

Breathing is obviously a big part of sports performance; it's hard to imagine having much success without it. But many people forget to breathe while doing ST training, choosing to hold their breath until the very end of an exercise. Remember to breathe regularly while doing this type of exercise, even when you're using heavy weights.

Interval swim
18 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Do a pyramid set of intervals with 30 seconds rest after each interval. Start with 50 meters, add 50 meters at a time up to 200 meters, then come back down. Repeat the cycle for a total of 18 minutes. Cool down for 10 minutes with some easy swimming, focusing on backstroke and breaststroke.

Strength gym session
30 minutes at level 1 [98-113]

Just as we said three days ago, add sets or reps to your routine this week. Once again, you're doing 30 minutes of strength training instead of 25, so you have an extra 5 minutes to get strong!

Interval swim
18 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Do a pyramid set of intervals with 30 seconds rest after each interval. Start with 50 meters, add 50 meters at a time up to 200 meters, then come back down. Repeat the cycle for a total of 18 minutes. Cool down for 10 minutes with some easy swimming, focusing on backstroke and breaststroke.

Strength gym session
30 minutes at level 1 [98-113]

Just as we said three days ago, add sets or reps to your routine this week. Once again, you're doing 30 minutes of strength training instead of 25, so you have an extra 5 minutes to get strong!

Interval swim
18 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Do a pyramid set of intervals with 30 seconds rest after each interval. Start with 50 meters, add 50 meters at a time up to 200 meters, then come back down. Repeat the cycle for a total of 18 minutes. Cool down for 10 minutes with some easy swimming, focusing on backstroke and breaststroke.

Strength gym session
30 minutes at level 1 [98-113]

Just as we said three days ago, add sets or reps to your routine this week. Once again, you're doing 30 minutes of strength training instead of 25, so you have an extra 5 minutes to get strong!

Interval swim
18 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Do a pyramid set of intervals with 30 seconds rest after each interval. Start with 50 meters, add 50 meters at a time up to 200 meters, then come back down. Repeat the cycle for a total of 18 minutes. Cool down for 10 minutes with some easy swimming, focusing on backstroke and breaststroke.

Strength gym session
30 minutes at level 1 [98-113]

Just as we said three days ago, add sets or reps to your routine this week. Once again, you're doing 30 minutes of strength training instead of 25, so you have an extra 5 minutes to get strong!

Interval swim
18 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Do a pyramid set of intervals with 30 seconds rest after each interval. Start with 50 meters, add 50 meters at a time up to 200 meters, then come back down. Repeat the cycle for a total of 18 minutes. Cool down for 10 minutes with some easy swimming, focusing on backstroke and breaststroke.

Strength gym session
30 minutes at level 1 [98-113]

Just as we said three days ago, add sets or reps to your routine this week. Once again, you're doing 30 minutes of strength training instead of 25, so you have an extra 5 minutes to get strong!

Interval swim
18 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Do a pyramid set of intervals with 30 seconds rest after each interval. Start with 50 meters, add 50 meters at a time up to 200 meters, then come back down. Repeat the cycle for a total of 18 minutes. Cool down for 10 minutes with some easy swimming, focusing on backstroke and breaststroke.

Strength gym session
30 minutes at level 1 [98-113]

Just as we said three days ago, add sets or reps to your routine this week. Once again, you're doing 30 minutes of strength training instead of 25, so you have an extra 5 minutes to get strong!

Interval swim
18 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Do a pyramid set of intervals with 30 seconds rest after each interval. Start with 50 meters, add 50 meters at a time up to 200 meters, then come back down. Repeat the cycle for a total of 18 minutes. Cool down for 10 minutes with some easy swimming, focusing on backstroke and breaststroke.

Strength gym session
30 minutes at level 1 [98-113]

Just as we said three days ago, add sets or reps to your routine this week. Once again, you're doing 30 minutes of strength training instead of 25, so you have an extra 5 minutes to get strong!

Interval swim
15 minutes at level 4 [130-145]

Warm-up for 10-15 minutes with easy to moderate swimming. Do a swimming fartlek or speed play session by going hard when you want and easy when you feel like it for 15 minutes. Cool down for 10 minutes with some easy swimming; focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [98-113]

Spend your gym time finding your new 1-rep max for each exercise. You should be stronger than you were four weeks ago. Gradually increase the weight until you can only do one repetition with good form - don't cheat the exercise.

Interval swim
15 minutes at level 4 [130-145]

Warm-up for 10-15 minutes with easy to moderate swimming. Do a swimming fartlek or speed play session by going hard when you want and easy when you feel like it for 15 minutes. Cool down for 10 minutes with some easy swimming; focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [98-113]

Spend your gym time finding your new 1-rep max for each exercise. You should be stronger than you were four weeks ago. Gradually increase the weight until you can only do one repetition with good form - don't cheat the exercise.

Interval swim
15 minutes at level 4 [130-145]

Warm-up for 10-15 minutes with easy to moderate swimming. Do a swimming fartlek or speed play session by going hard when you want and easy when you feel like it for 15 minutes. Cool down for 10 minutes with some easy swimming; focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [98-113]

Spend your gym time finding your new 1-rep max for each exercise. You should be stronger than you were four weeks ago. Gradually increase the weight until you can only do one repetition with good form - don't cheat the exercise.

Interval swim
15 minutes at level 4 [130-145]

Warm-up for 10-15 minutes with easy to moderate swimming. Do a swimming fartlek or speed play session by going hard when you want and easy when you feel like it for 15 minutes. Cool down for 10 minutes with some easy swimming; focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [98-113]

Spend your gym time finding your new 1-rep max for each exercise. You should be stronger than you were four weeks ago. Gradually increase the weight until you can only do one repetition with good form - don't cheat the exercise.

Interval swim
15 minutes at level 4 [130-145]

Warm-up for 10-15 minutes with easy to moderate swimming. Do a swimming fartlek or speed play session by going hard when you want and easy when you feel like it for 15 minutes. Cool down for 10 minutes with some easy swimming; focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [98-113]

Spend your gym time finding your new 1-rep max for each exercise. You should be stronger than you were four weeks ago. Gradually increase the weight until you can only do one repetition with good form - don't cheat the exercise.

Interval swim
15 minutes at level 4 [130-145]

Warm-up for 10-15 minutes with easy to moderate swimming. Do a swimming fartlek or speed play session by going hard when you want and easy when you feel like it for 15 minutes. Cool down for 10 minutes with some easy swimming; focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [98-113]

Spend your gym time finding your new 1-rep max for each exercise. You should be stronger than you were four weeks ago. Gradually increase the weight until you can only do one repetition with good form - don't cheat the exercise.

Interval swim
15 minutes at level 4 [130-145]

Warm-up for 10-15 minutes with easy to moderate swimming. Do a swimming fartlek or speed play session by going hard when you want and easy when you feel like it for 15 minutes. Cool down for 10 minutes with some easy swimming; focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [98-113]

Spend your gym time finding your new 1-rep max for each exercise. You should be stronger than you were four weeks ago. Gradually increase the weight until you can only do one repetition with good form - don't cheat the exercise.

Interval swim
15 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Swim 400 meters at level 4 intensity, rest for 30 seconds, and repeat for 15 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
15 minutes at level 1 [98-113]

Follow the same routine you've been using. Focus on explosive power with good technique. Remember to breathe!

Interval swim
15 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Swim 400 meters at level 4 intensity, rest for 30 seconds, and repeat for 15 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
15 minutes at level 1 [98-113]

Follow the same routine you've been using. Focus on explosive power with good technique. Remember to breathe!

Interval swim
15 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Swim 400 meters at level 4 intensity, rest for 30 seconds, and repeat for 15 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
15 minutes at level 1 [98-113]

Follow the same routine you've been using. Focus on explosive power with good technique. Remember to breathe!

Interval swim
15 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Swim 400 meters at level 4 intensity, rest for 30 seconds, and repeat for 15 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
15 minutes at level 1 [98-113]

Follow the same routine you've been using. Focus on explosive power with good technique. Remember to breathe!

Interval swim
15 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Swim 400 meters at level 4 intensity, rest for 30 seconds, and repeat for 15 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
15 minutes at level 1 [98-113]

Follow the same routine you've been using. Focus on explosive power with good technique. Remember to breathe!

Interval swim
15 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Swim 400 meters at level 4 intensity, rest for 30 seconds, and repeat for 15 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
15 minutes at level 1 [98-113]

Follow the same routine you've been using. Focus on explosive power with good technique. Remember to breathe!

Interval swim
15 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Swim 400 meters at level 4 intensity, rest for 30 seconds, and repeat for 15 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
15 minutes at level 1 [98-113]

Follow the same routine you've been using. Focus on explosive power with good technique. Remember to breathe!

Interval swim
20 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Swim 200 meters at level 4 intensity, rest for 20 seconds, and repeat for 20 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [98-113]

Stick with your same routine. Focus on explosive power with good technique. Remember to breathe!

Interval swim
20 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Swim 200 meters at level 4 intensity, rest for 20 seconds, and repeat for 20 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [98-113]

Stick with your same routine. Focus on explosive power with good technique. Remember to breathe!

Interval swim
20 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Swim 200 meters at level 4 intensity, rest for 20 seconds, and repeat for 20 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [98-113]

Stick with your same routine. Focus on explosive power with good technique. Remember to breathe!

Interval swim
20 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Swim 200 meters at level 4 intensity, rest for 20 seconds, and repeat for 20 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [98-113]

Stick with your same routine. Focus on explosive power with good technique. Remember to breathe!

Interval swim
20 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Swim 200 meters at level 4 intensity, rest for 20 seconds, and repeat for 20 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [98-113]

Stick with your same routine. Focus on explosive power with good technique. Remember to breathe!

Interval swim
20 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Swim 200 meters at level 4 intensity, rest for 20 seconds, and repeat for 20 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [98-113]

Stick with your same routine. Focus on explosive power with good technique. Remember to breathe!

Interval swim
20 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Swim 200 meters at level 4 intensity, rest for 20 seconds, and repeat for 20 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [98-113]

Stick with your same routine. Focus on explosive power with good technique. Remember to breathe!

Interval swim
20 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Swim 1000 meters at level 4 intensity (80-90% of MHR): Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [98-113]

Follow the usual strength routine, the one you've been using in the rest of this four-week cycle. Focus on explosive power with good technique, and - you know what's coming - remember to breathe!

Interval swim
20 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Swim 1000 meters at level 4 intensity (80-90% of MHR): Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [98-113]

Follow the usual strength routine, the one you've been using in the rest of this four-week cycle. Focus on explosive power with good technique, and - you know what's coming - remember to breathe!

Interval swim
20 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Swim 1000 meters at level 4 intensity (80-90% of MHR): Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [98-113]

Follow the usual strength routine, the one you've been using in the rest of this four-week cycle. Focus on explosive power with good technique, and - you know what's coming - remember to breathe!

Interval swim
20 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Swim 1000 meters at level 4 intensity (80-90% of MHR): Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [98-113]

Follow the usual strength routine, the one you've been using in the rest of this four-week cycle. Focus on explosive power with good technique, and - you know what's coming - remember to breathe!

Interval swim
20 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Swim 1000 meters at level 4 intensity (80-90% of MHR): Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [98-113]

Follow the usual strength routine, the one you've been using in the rest of this four-week cycle. Focus on explosive power with good technique, and - you know what's coming - remember to breathe!

Interval swim
20 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Swim 1000 meters at level 4 intensity (80-90% of MHR): Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [98-113]

Follow the usual strength routine, the one you've been using in the rest of this four-week cycle. Focus on explosive power with good technique, and - you know what's coming - remember to breathe!

Interval swim
20 minutes at level 4 [130-145]

Warm up for 10-15 minutes with easy to moderate swimming. Swim 1000 meters at level 4 intensity (80-90% of MHR): Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [98-113]

Follow the usual strength routine, the one you've been using in the rest of this four-week cycle. Focus on explosive power with good technique, and - you know what's coming - remember to breathe!

Rest day

Another rest day. Practice mental preparation. Or take a stroll.

Rest day

Another rest day. Practice mental preparation. Or take a stroll.

Rest day

Another rest day. Practice mental preparation. Or take a stroll.

Rest day

Another rest day. Practice mental preparation. Or take a stroll.

Rest day

Another rest day. Practice mental preparation. Or take a stroll.

Rest day

Another rest day. Practice mental preparation. Or take a stroll.

Rest day

Another rest day. Practice mental preparation. Or take a stroll.