first week

here's the weekly breakdown.

MONDAY- Rest!

TUESDAY-Swim
Warm up-200
Drill Set-6 x 25 (Rest Interval :10 sec)
Chest Press- swim with arms by your side
Side Kicking- on one side with same side arm extended
Fingertip drag- drag your fingertips along your side, continuing across the water
Base Interval-4 x 100 (Rest Interval :05 sec) (HR @ 60-70%)
Kick Set-4 x 25 (Rest Interval :15 sec)
Cool Down-200

WEDNESDAY-Bike
Foundation Ride-45 minutes (HR @ 60-70%)

THURSDAY-Run
Foundation Run-25 minutes (HR @ 60-70%)

FRIDAY-Swim
Warm Up-200
Drill Set-6 x 25 (Rest Interval :10 sec)
Fist- swim with your fist closed
Count Stroke- count the number of strokes you take swimming one length of the pool, then try to lower the number in the next two or three laps.
Chest Press- swim with both arms by your side

SATURDAY-Bike
Foundation Ride-45 minutes (HR @ 60-70%)

SUNDAY-Run
Foundation Run-25 minutes (HR @ 60-70%)