My training plan for this week:
WEEK 7
Base building
1
Monday
Run: 35 minutes, zone 1-2.
Strength training: quads, hams, glutes and calves:
lying hip extension (glutes) 2x15, dumbbell rear lunge (glutes, quads) 2x15, dumbbell straight leg deadlifts (hams) 2x15, dumbbell standing calf raise (calf) 2x15, alternating step downs (quads).
Core: V-ups 2x15, Russian twists 2x15.
Stretch 15 min.
Tuesday
Swim - 3x300 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down.
Bike - 40 min, zone 1-2, 90 RPM
Stretch 15 min.
Wednesday
day off
Thursday
Run - 35 minutes, zone 1-2, cadence.
Swim - 4x250 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down.
Strength training —chest, arms, shoulders:
decline push-ups (pecs, core) 2x10, dumbbell decline flys (pecs) 2x15, dumbbell arnold press (delts) 2x15, dumbbell upright row (delts) 2x15, dumbbell front lateral raise (supraspinatus) 2x15, dumbbell rear delt row (delts) 2x15.
Core - bottom to top woodchops 2x15, weighted machine crunches 2x20
Stretch 15 min.
Friday
Bike - 35 min, zone 1-2, rolling hills
Core - exercise ball pull-in 2x15 , vertical leg crunch 2x15.
Stretch 15 min.
Saturday
Run - 35 minutes, zone 1-2.
Strength training—back, leg (outer, inner, glutes):
inner thigh lifts 2x15, sumo squats 2x15, side kicks 2x15, hot potatoes 2x15, scissors 2x15, front leg lifts 2x15.
Core - reverse crunch 2x15, imprint crunches 2x30, seated broomstick twists 2x50
Sunday
Swim - 4x250 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down.
Bike - winter cycling class: 90 minutes
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