My training plan for this week -
WEEK 6
Base building
Monday
Run - 40 minutes, zone1-2.
Strength training - quads, hams, glutes and calves:
frog squats 2x15, dumbbell squats 2x15, walking overhead lunges 2x15, leg extensions 2x15, lying leg curls 2x15, seated leg press 2x15.
Core - bicycle crunch 2x6, legs-up Russian twists 2x6.
Stretch 15 min.
Tuesday
Swim - 4x250 yards, keeping within aerobic threshold, 2 minute rest, 100 yd warm-up and cool-down.
Bike - 40 min, 90+ RPM, zone1-2.
Core - reverse crunch 2x15, crossover crunch 2x15.
Stretch 15 min.
Wednesday
Run - 35 minutes, cadence, zone1-2.
Swim - 4x250 yards, zone1-2, 1 minute rest, 100 yd warm-up and cool-down.
Strength training - chest, arms, shoulders.
push-ups 2x15, dumbbell bench press 2x15, dumbbell flys 2x15, triceps cable pushdowns 2x15, machine hammer extensions 2x15.
Core - imprint crunches 2x30, bottom to top woodchops 2x15.
Thursday - day off
Friday
Bike - 40 min, 90+ rpm, zone1-2.
Core - side crunches 2x15, side plank 3x 30 sec.
Stretch 15 min.
Saturday
Run - 35 minutes, zone1-2.
Strength training - hips, inner thigh.
bridging 2x15, floor hip extensions 2x15, seated machine hip abductions 2x15, kneeling side kicks 2x15, machine adductions 2x15, cable hip adductions 2x15.
Core - the hundred 2x, seated broomstick twists 2x50.
Sunday
Swim - 4x200 yards, keeping within aerobic threshold, 1 minute rest, 100 yd warm-up and cool-down.
Bike - winter cycling for triathletes class: 90 minutes
Strength training: back
lat pulldown 2x15, assisted pull-ups 2x15, cable one arm bent-over row 2x15.
Core - top to bottom woodchops 2x15, crunches 2x30, Russian twists 2x15.
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