LONG DISTANCE BEGINNER PROGRAM
WEEK 2 MONDAY AM
PM
SWIM SESSION
REST
NOTES:
3 x 800m straight swim (rest 60 secs between each one - can use pullbuoys/fins and paddles) 8 x 25m sprints hard rest 15 secs 200m cool down easy Total 2.8km
TUESDAY NOTES:
AM
PM
BIKE/RUN SESSION
REST
40km cycle - easy pace - followed by 8km run - moderate pace
or optional extra gym session - 45 mins upper and lower body strength work
Total 40km/8km
WEDNESDAY AM
PM
SWIM SESSION
REST
400m easy swim 3 x (200m hard swim - rest 30 - 150m hard swim rest 20 - 50m hard swim rest 30) 400m paddles breathe every 3rd stroke 8 x 25m sprints hard rest 15 secs 300m pullbuoys cool down Total 2.5km
NOTES: