Week 1

Monday: OFF

Tuesday: Swim 20-minutes

100-meter warm-up (choice stroke)

8 x 25m freestyle (15 seconds rest)

4 x 50m (as 25 backstroke/25 freestyle with 15 seconds rest)

100 kick choice (grab a kickboard)

100m cool-down choice

Total: 700m

Wednesday: Run/walk 20 minutes

5-minute warm-up walking

4 x (1-minute jog, 2-minute walk)

3-minute cool-down walk

Thursday: Bike 20 minutes

5-minute warm-up spin

5 x (15 seconds fast spinning, 45 seconds recovery)

5 x (15 seconds hard gear/tension, 45 seconds recovery)

5-minute cool-down spin

Friday: Swim 25 minutes

100m warm-up choice

10 x 25m freestyle (alternate between half of the lap fast arms, half recovery with 20 seconds rest)

2 x 50m (as 25 breast stroke/25 freestyle with 15 seconds rest)

3 x 50m (as 25 backstroke/25 freestyle with 15 seconds rest)

150 kick choice (grab a kickboard)

100m cool-down (choice)

Total: 850m

Saturday: Run/walk 20 minutes

5-minute warm-up walking

3 x (2-minute jog, 1-minute walk)

2 x (30 seconds faster than jogging pace, 90 seconds recovery walk)

2-minute cool-down walk

Sunday: Bike 30 minutes

10-minute warm-up spin

4 x (15 seconds fast spinning, 45 seconds recovery)

4 x (15 sections hard gear/tension, 45 seconds recovery)

4 x (10 seconds standing, 50 seconds recovery)

8-minutes cool-down spin

TOTAL TRAINING TIME: 2 hours 15 minutes

As you can see, this first week is quite general and is geared toward getting more comfortable, while building endurance in all three disciplines.

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