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WEEK 1, Day 1: Your weekly plans will follow a 7-day schedule. Day 1, 3 and 5 are mandatory (well, at least STRONGLY SUGGESTED) and days 2, 4 and 6 are rest days. Day 7 in each 7-day cycle is an optional workout in the sport that needs the most work. Day 1 (Today): 15-30 minute swim. The goal during this swim is to do as much of it continuously as possible. If you have to float on your back and kick that's fine. Breaststroke is okay too. Remember to log your workout results in the ActiveRoute fitness log. Just go to ActiveRoute and click "Health & Fitness Log" under "Cool Tools." Day 2: Rest Day. Use your days off from physical activity to stretch. Try stretching for 10-20 minutes today. Day 3: 15-30 minute bike ride. This ride should be nice and easy. Focus on keeping your upper body relaxed and as still as possible on the bike. Day 4: Day off. Use today to do some strength work. Your midsection (also referred to as your "core") is the center of all your power. Strengthen it with 40-50 situps of various types. Incorporate abdominal work into your training sessions 2 or 3 days each week. Day 5: 15-30 minute run/walk. If you're a runner, try going the full time running easily. If you're not a runner, try jogging for short intervals and walking in between. For example, try jogging 1 minute out of every 5 that you're exercising. Day 6: Rest Day. Use today to tend to your emotional needs. Listen to some of your favorite music, meditate, or just find some quiet time to yourself. Day 7: Optional workout: 25-30 minutes in the sport that needs the most work The focus during the first month of training depends on your background. The rule is: Take your weakest sport and learn the skills necessary to make it your best sport. As you hone your skills, you will also be improving your base fitness level. By the end of the month, you should be able to combination run/walk for 30 minutes continuously, swim-rest-swim for 30 minute, and cycle continuously for 30 minutes.
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