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WEEK 2, Day 1: Here is your workout summary for this week. You won't notice much difference from last week. This week's plan again follows a 7-day schedule. 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. Remember that your lungs are like a buoy in your chest. If you gently press your buoy (upper chest and head) slightly deeper in the water, you'll notice that your hips and legs will come to the surface. Play with pressing your buoy as you kick gently on your front or back, and you'll find you can fine-tune your body position in the water until you are swimming parallel with the water's surface.Remember to log your workouts! If you missed last week, there's still plenty of time to go back and add your workout data to the logs. Day 2: Rest Day. Remember to stretch. Try to stretch for at least 5 minutes after all of your workouts. Day 3: 15-30 minute easy bike ride. Make sure you're fitted to your bike. If you feel cramped or too stretched, it's probably not right. See a mechanic at your local store to get fitted properly. Day 4: Rest Day. Today is an excellent day to work on strength. Try to work up to 50 situps this week. Do them in sets of 10, 15 or 20. Day 5: 15-30 minute run/walk. If you're running, increase your time from last week by 10%. If you are walking, try to increase the time you jog in between walking. For example, jog for 1.5-2 minutes out of every five. Day 6: Rest Day. Treat yourself to a hot bath, a favorite poem or your favorite music. Day 7: Optional workout: 25-30 minutes in your weakest sport. 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. By the end of the month, you should be able to combination run/walk for 30 minutes continuously, swim-rest-swim for 30 minutes, and cycle continuously for 30 minutes.
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