Monday
- Swim: 50 easy free, 50 kick, 4×25 free, accelerating the pace each time from easy to moderately fast (15 sec rest between each), 100 easy free, 4×25 free accelerating the pace each time from easy to moderately fast (15 sec rest between each), 4×50 easy pace (rest is 20 sec), 100 cool down.
Tuesday
- Run: 30 min easy run
- Strength: 15 min of core exercises immediately after your run
Wednesday — DAY OFF!
Thursday
- Bike: 45 min to 1 hour ride at an easy comfortable pace.
Friday
- Swim: 100 easy free, 50 kick, 50 with pull buoy, 4×25 accelerating the pace every 25 (20 sec rest between each). 100 moderate, 100 easy free, 4x 25 (20 sec rest between each); 100 cool down
Saturday
- Bike/Run: 50 min bike at comfortable pace plus 10 min run at easy pace.
Sunday — DAY OFF!