Week Five Tri Training

Day 1: Bike and Run - Brick; Open water swim 1/2 to 1 mile
Day 2: Rest
Day 3: Swim and Bike - Brick
Day 4: Run 1 hour without stopping - endurance
Day 5: Swim approx 2000 yds - concentrate on kicking, speed and sprints
Day 6: Bike 8-12 miles - concentrate on speed
Day 7: Weight training

Week Four Tri Training

Day 1: Swim approx. 2000 yds - speed work
Day 2: Rest
Day 3: Hill Sprints - about six times as fast as you can up a really steep hill - ouch- great workout.
Day 4: Swim 1650 yds or approx 1 mile continuous.
Day 5: Weight Training
Day 6: Bike - 1 hour
Day 7: Run, easy 45 minutes; keep a nice even pace

Week 3 Level 2 Triathlon Training

Day 1: Swim 500 yds then Bike 10 miles
Day 2: Run 1 mile easy warm up; Run 3 miles at a 8:28 pace
Day 3: Bike 30-40 miles
Day 4: Swim approx 2500 yards
Day 5: Rest
Day 6: Run 4 miles easy to moderate
Day 7: Bike 10-20 miles

Week Two Level II Tri Training

Day 1: Run- 15 30 second sprints with 1 minute recovery jog in between sprints - This was really hard for me because I rarely run sprints.

Day 2: Swim (approx 3550 yards) - Great swim but it took me forever to do it - alot for me.

Day 3: Run 5-6 miles - I ran 5 miles

Day 4: Swim 300 yds warm-up; 1-2 miles continuous swim (32-64 laps); 200 yd cooldown. I swam 1 mile not 2.

Day 5: Bike 8-10 miles moderate pace ; easy

Day 6: Rest or run 30 minutes easy

Day 7: Swim 300 yds warm-up; 600 yd swim; 200 yds cooldown.