Week 7

This second four-week block remains geared toward your base and endurance phase; however, the mileage is being raised slightly over the four weeks while the intensity remains low. But note that this seventh week includes a noticeable decrease in overall mileage and time. This week is what I call an active-recovery week. You are still training and touching on a few different energy systems while making sure your heart rate is getting up, but the mileage is backed off to give you a physical and mental break from the training load.

Monday: OFF

Tuesday: Swim 20 minutes

100m warm-up, choice stroke
4 x 25m freestyle (as 2 fast arms, 2 recovery swim, with 15 seconds rest after each 25)
3 x 100m (as 50m DPS/50 kick with a board, with 45 seconds rest after each 100)
100m easy cool-down, choice of stroke
Total: 700m

When working on kick, concentrate on loose feet, kicking from your core and kicking up with your feet, as well as down.

Wednesday: Run/walk 25 minutes

5-minute warm-up walking
1 x (3-minute jog, 1-minute walk)
3 x (1-minute jog, 45 seconds faster than jog pace, 2:15-minute recovery walk) 5-minute cool-down walk

Faster than jog pace should raise your heart rate quite a bit. Remember to stay relaxed and maintain form and technique while increasing your intensity.

Thursday: Bike 35 minutes

15-minute warm-up spin
3 x (15 seconds fast-cadence spinning, 45 seconds recovery spin)
2-minute recovery spin
2 x (25 seconds left leg spinning, 35 seconds both, 25 seconds right, 35 seconds both)
10-minute cool-down spin

Single-leg work: As the interval increases in length and your leg becomes fatigued, remember to maintain foot rotation and consistency throughout the entire pedal stroke.

Friday: Swim 20 minutes

200m warm up choice
6 x 25 m freestyle (DPS, with 15 seconds rest after each 25)
6 x 50m kick freestyle (25m easy, 25m fast, with 20 seconds rest after each 50)
200m cool-down, choice stroke
Total: 700m

Distance per stroke: work on lengthening out your stroke by reaching as far forward above the water as possible before entry and extending your arm as far back as possible at the end of your stroke. Take a stroke count for each 25m, then try to decrease your stokes-per-length through the set.

Saturday: Run/walk 30 minutes

5-minute warm-up walking
4 x (2-minute jog, 2-minute walk)
2 x (30 seconds jog, 30 seconds faster than jog pace, 2-minute recovery walk)
10-minute cool-down walk

Sunday: Bike 40 minutes

15-minute warm-up spin
4 x (30 seconds left leg, 30 seconds both, 30 seconds right leg, 30 seconds both)
3-minute recovery spin
4 x (15 seconds standing, 45 seconds recovery spin)
10-minute cool-down spin

TOTAL TRAINING TIME: 2 hours 50 minutes
As you can see, you are still doing all of the workouts, but the mileage has been decreased. Keep in mind that although you may want to do more this week, resting is just as important as training hard. Take this time to relax, listen to your body and work on technique. Trust me, you will not lose any of the fitness that you have built up to now.

Remember that if you would like to add a few minutes to the end of a workout, proceed with caution, and if you feel that it is too much load, go back to last week’s training. If you are fairly serious about your goals and specific training regime, and have many unanswered questions or concerns, consider consulting a coach to add some personal touches to reflect your own individual strengths, needs and overall well-rounded developmen