My training plan for this week -

WEEK 10
Base building

Monday
Run - 40 minutes, zone1-2.
Strength training - chest, arms, shoulders.
push-ups 2x15, dumbbell bench press 2x15, dumbbell flys 2x15, triceps cable pushdowns 2x15, machine hammer extensions 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 - 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 - 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.

What does a girl have to do to swim faster? It's all in the form, isn't it? Last week I tried moving my arms faster, but that compromised my form and ultimately slowed me down. In the end, my time suffered.

I am freaking out — I need to do two minutes per 100 yards by mid-April. Last night I ran into my swim coach, John Stewart, and he wants me to get there by the start of Level 2 class. Just for the record, my BEST time is 3:28/100yds.

For a while, I was hoping that there was some misunderstanding; after all, I was just out of my 90-minute cycling class and he had just finished coaching a swim class. Busy people get confused sometimes. These things happen, right? RIGHT?!

My training plan for this week:

WEEK 9
Base building
2
Monday
Run: 40 minutes, zone 1-2.
Strength training —chest, arms, shoulders:
assisted chest dips 2x15, cable standing flys 2x15, dumbbell upright row 2x15,  dumbbell lateral raise 2x15, cable pushdown 2x15, dumbbell tri kickbacks 2x15.
Core - 3x1 min plank, weighted machine crunches 2x20, seated broomstick twists 2x50.
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
Core - weighted machine crunches 2x20, reverse crunches 2x15, crossover crunches 2x15 .
Stretch 15 min.

Wednesday
Run - 40 minutes, zone 1-2, cadence.
Strength training: quads, hams, glutes and calves:
dumbbell side lunge 2x15, dumbbell lateral step-up 2x15, cable back kicks 2x15, leg extensions 2x15, lying leg curls 2x15, seated leg press 2x15.
Core: side crunches 2x15,  side plank 2x1min, imprint crunches 2x15.
Swim - 4x300 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down.
Stretch 15 min.
Thursday
day off

Friday
Bike - 35 min, zone 1-2, rolling hills
Core - exercise ball pull-in 2x15 , vertical leg crunch 2x15, Russian twists  2x15.
Stretch 15 min.

Saturday
Run - 40 minutes, zone 1-2.
Strength training—back, leg (outer, inner, glutes):
step-ups 2x15, weighted seated leg raise 2x15, machine seated hip abductors 2x15, cable hip abductors 2x15, cable hip adductors 2x15, machine hip adductors 2x15.
Core - reverse crunch 2x15, imprint crunches 2x30, bottom to top woodchops 2x15.
Stretch 15 min.

Sunday
Swim - 4x250 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down. 
Bike - winter cycling class: 90 minutes