WEEK 4, Day 1: We're heading into the last week of your first month of training. Keep up your great work! The half-way mark is in sight. Day 1 (Today): 25-40 minute swim. Remember that in swimming, long, powerful strokes will make you move faster than short, choppy ones. Work on slowing and lengthening your stroke this week when you swim. Day 2: Rest Day. Remember to stretch. Are you stretching your calves and quads? These are important to keep loose to avoid shin splints and IT band problems. Day 3: 25-40 minute bike ride. Do you ride with toe cages or clipless pedals? If you don't, you might want to look into getting yourself some. These will help you get some power out of your up-stroke as well as your down-stroke. Day 4: Rest Day. If you haven't increased the number of situps you're doing, try to do so this week. Add 10-20 situps to the number you've been doing. Day 5: 25-40 minute run/walk. Make sure you stretch after all of your workouts, especially the run. Day 6: Rest Day. Sport massage is an excellent way to speed your recovery between workouts and to avoid injury. Treat yourself to one. Day 7: Optional workout: 45-60 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 40 minutes continuously, swim-rest-swim for 30-40 minutes, and cycle continuously for 40 minutes.
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