Written by Overview
Welcome to Week 5!
(10 weeks to go)
This week we switch the long session to the run.
Topics & To-Dos
- Swim Skill–The Pull: This week we work on the main propulsion element, the pull. During the stroke, you create a solid catch (covered in Week 3) by bending your wrist and pointing your fingers down to the bottom of the pool.
Then there are 2 main focus areas of the pull: 1) Pull straight back to get maximum propulsion forward and 2) Pull all the way to your thigh before finishing and lifting your arm to recover.
It’s a common error to not execute a full pull, most commonly due to trying to keep up stroke timing and/or urgency to take a breath.
Total Hours: 5h:45m
Swim: 1:10
Bike: 1:50
Run: 1:35
Strength: 1:10
MONDAY
Run 0:35
Endurance
- Warm up: 10 minutes starting in Zone 1, then into Zone 2
- Main:
- 10 minutes Zone 2
- 5 minutes as: 5 x (20 second stride x 40 sec Zone 1 recovery )
- 10 minutes Zone 2
Strength 0:35
- Whole body: 6-8 exercises, 2 sets each. See the Strength section in the Training Plan Overview for options. Increase to 3 sets if you have the time available.
TUESDAY
Bike 0:50
Endurance
- Warm up: 15 minutes starting in Zone 1, then into Zone 2
- Main:
- 5 x 1 minute as: 30 sec. hard, fast with good form, 30 sec. easy recovery
- 20 minutes Zone 2. Try to keep steady pedaling with minimal coasting
- Cool down: 5 minutes easy
WEDNESDAY
Swim 1100m, about 0:35
Endurance, shorter sets
- Warm up: 1 x 100, Zone 1-2
- Main:
- 7 x 50, Zone 2, rest 15-30 seconds between each. Focus on a solid catch by bending your wrist and pointing your fingers to the bottom of the pool, then execute a solid pull by pulling straight back until your hand reaches near your thigh. Tip: pull back until you feel your thumb brush the side of your thigh to reinforce that you’ve extended far enough.
- 1 x 200, Zone 1 easy, rest 30 seconds
- 7 x 50, Zone 2, repeat above catch-pull focus
- Cool down: 1 x 100, relax Zone 1
THURSDAY
Run 0:60
Endurance
- Warm up: 10 minutes starting in Zone 1, then into Zone 2
- Main: 50 minutes Zone 2. Keep the same steady effort throughout
Strength 0:35
- Whole body: 6-8 exercises, 2 sets each. See the Strength section in the Training Plan Overview for options. Increase to 3 sets if you have the time available.
FRIDAY
Swim 1100m, about 0:35
Endurance, longer sets
- Warm up: 2 x 50, Zone 1-2
- Main:
- 1 x 300 focus on catch + pull as we did earlier in the week, Zone 2
- 1 x 300, focus on breathing out underwater, head down, and feet up as we practiced in previous weeks, Zone 2
- 1 x 300, focus on catch + pull as we did earlier in the week, Zone 2
- 1 x 50 fast!
- Cool down: 1 x 50, relax Zone 1
SATURDAY
Bike 0:60
Endurance
- Warm up: 10 minutes starting in Zone 1, then into Zone 2
- Main: 45 minutes steady Zone 2
- Cool down: 5 minutes easy pedaling
SUNDAY
Day Off, or 
Hike/Walk, or 
Yoga/Mobility
Training Zones
Use this chart as a guide for how hard to work in each training session. This plan uses Rate of Perceived Exertion (RPE) or “feels like” to judge effort.
For those who want to train with heart race for the run and and heart rate and/or power on the bike, download an extended template here.
