Week 1: Day 4

Swim

Warm Up-200
Drill Set- 4 x 25 (RI 0:10)
Base Interval 2 x 100 (RI 0:05)
Cool Down- 200

Week 1: Day 3

half way done with week 1...keep it up.

RUN: foundation run for 0:20:00

keep your HR between 60-70% of your max HR.

Week 1: Day 2

BIKE

today is a foundation ride. Go for 0:30:00 at a HR of 60-70% of your max HR.

Week 1: Day 1

Swim
Warm Up- 200
Drill Set- 4 x 25 (RI 0:10)
Base Interval- 2 x 100 (RI 0:05)
Cool Down- 200

Do some chest, back and abs in the gym. Go for strength and endurance (high reps/lower weights) not size.

week one breakdown

here's how i'm attacking week one which starts sunday the 27th:

Sunday- Swim & Weight Training-chest, back, and abs
Monday- Bike
Tuesday- Run & Weight Training- shoulders, arms and abs
Wednesday- Swim & Yoga
Thursday- Bike
Friday- Run & Weight Training: legs, back and abs
Saturday- Stretch

my goal is to get the specs of the workout by 6AM each morning.

a little nutrition

Sunday is the big start! Here's some ideas for breakfast and snacks...
try to stick with 60% carb, 25% protein, and 15% fat...you'll burn it with all the cardio

Breakfast

fruit/protein shake
yogurt with oats, dried fruit, nuts
toast with avocado & tomatoes
eggs on toast
nut butter & jelly sandwich (haha...very funny...grow up)
oatmeal with nuts, dried fruit
wrap with turkey & cheese
leftovers (always good)
cereal with fruit

Snacks (it's a snack, not a meal...go light)

fruit
nuts
small protein shake
chocolate milk
veggies
Clif Bar

ONE MORE WEEK! and training starts for the san diego sprint. get your swimsuit, bike and running shoes prepared. i'll write in a few days with some nutrition ideas....