Week 2

Monday: OFF

Tuesday: Swim 25 minutes

200m warm-up, choice stroke

6 x 25m freestyle (with 15 seconds rest after each 25)

5 x 50m (as 25 breastroke/25 freestyle, with 15 seconds rest after each 50)

10 x 25m freestyle kick (as 1 easy, 1 effort, with 15 seconds rest after each 25)

100m easy cool-down, choice stroke

Total: 950m

Wednesday: Run/walk 20 minutes

5-minute warm-up walking

4 x (as 1:30-minute jog, 1:30-minute walk)

5-minute cool-down walk

Thursday: Bike 25 minutes

5-minute warm-up spin

4 x (as 20 seconds fast spinning, 40 seconds easy-spin recovery)

4 x (as 30 sections hard gear/tension, 30 seconds easy-spin recovery)

10-minute cool-down spin

Friday: Swim 20 minutes

100m warm-up choice

6 x 25m freestyle (as 1 free, 1 drill [finger-tip drag – see below], with 15 seconds rest after each 25)

4 x 50m freestyle (as 25 fast arms, 25 recovery, with 25 seconds rest after each 50)

2 x 50m (as 25 breastroke/25 freestyle, with 20 seconds rest after each 50)

100m choice kick (grab a kickboard)

100m cool-down, choice stroke

Total: 750m

Note: On the fingertip-drag drill, slow your freestyle stroke down a bit and concentrate on dragging your fingertips across the top of the water during the recovery phase of the stroke (when your arm is above the water). This focuses on maintaining a relaxed arm and a high elbow.

Saturday: Run/walk 20 minutes

5-minute warm-up, walking

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

4 x (15 seconds faster than jogging pace, 45 seconds recovery walk)

2-minute cool-down walk

Sunday: Bike 40 minutes

15-minute warm-up spin

5 x (20 seconds fast spinning, 40 seconds easy recovery spin)

3 x (30 seconds hard gear/tension, 30 seconds easy recovery spin)

6 x (15 seconds standing, 45 seconds easy recovery spin)

10 minutes cool-down spin

TOTAL TRAINING TIME: 2 hours and 30 minutes

This second week is quite general and is still geared towards getting more comfortable, while building endurance in all three disciplines. There is, however, a bit more intensity and a few lengthier sessions.