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Monday Tuesday Wednesday

Week 0 5-Jan 6-Jan

Swim #25 #26

Bike 45min Z2

Run

Week 1 11-Jan 12-Jan 13-Jan

Swim #25 #26

Bike 45min Z2

Run

Week 2 18-Jan 1-Jan 20-Jan

Swim #2! #28

Bike 45min Z2 "10 5$1$1%

Run

Week 3 25-Jan 26-Jan 2!-Jan

Swim #2 #30

Bike 45min Z2 "10 4$3$1&5%

Run

Week 4 1-'e( 2-'e( 3-'e(

Swim #31 #32

Bike 45min Z2 "10 !$2 )i**s%

Run

Week 5 8-'e( -'e( 10-'e(Swim #33 #34

Bike 45min Z2 "10 4$4$2%

Run

Week 6 15-'e( 16-'e( 1!-'e(

Swim #35 #36

Bike 45min Z2 "10 6$2&5 )i**s%

Run

Week ! 22-'e( 23-'e( 24-'e(

Swim #3! #38

Bike 45min Z2 "10 3$5$3%Run

Week 8 2-'e( 1-Ma+ 2-Ma+

Swim

,''

30min asy

Bike 45min Z2 "10min 5$1$1%

Run

8/19/2019 Begginer 8 Week Training (1)

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8/19/2019 Begginer 8 Week Training (1)

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ORKOUTS

 T.u+sday '+iday Sa/u+day Sunday

!-Jan 8-Jan -Jan 10-Jan

#25

45min Z2

45min Z2 "%5min Z2 45min Z1-Z2

14-Jan 15-Jan 16-Jan 1!-Jan

#25

45min Z2

45min Z2 "%10min Z2 45min Z1-Z2

21-Jan 22-Jan 23-Jan 24-Jan

#2!

60min Z2 "45 5 Z4%

45min Z2 "10 5$1$1% "%10min Z2 60min Z1-Z2

28-Jan 2-Jan 30-Jan 31-Jan

#2

!5min Z2 "60 10 Z4%

45min Z2 "30 5 Z4% "%15min Z2 60min Z1-Z2

4-'e( 5-'e( 6-'e( !-'e(

#31

0min Z2 "!0 15 Z4%

45min Z2 "30 !&5 Z4% "%30min Z2 60min Z1-Z2

11-'e( 12-'e( 13-'e( 14-'e(#33

0min Z2 "65 20 Z4%

45min Z2 "30 10 Z4% "%30min Z2 60min Z1-Z2

18-'e( 1-'e( 20-'e( 21-'e(

#35

0min Z2 "65 20 Z4%

45min Z2 "25 12&5 Z4% "%30min Z2 60min Z1-Z2

25-'e( 26-'e( 2!-'e( 28-'e(

#3!

60min Z245min Z2 "25 15 Z4% "%15min Z2 45min Z1-Z2

3-Ma+ 4-Ma+ 5-Ma+ 6-Ma+

30min asy "** in M% TRT),

30min Z1 easy

45min Z2 "10 5$1$1% 30min Z1 easy

8/19/2019 Begginer 8 Week Training (1)

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8/19/2019 Begginer 8 Week Training (1)

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SWIMS

R Se7onds o Res/

  659-!59 :o+/

  809-859 :o+/

#25; #32

200 Wa+m +i**s "10R%

3$50s "10R%

2?100s "20R%

2$150s "30R%

3?100s "20R%

3$50s "10R% #33

5$50s >+i**s "10R%

200 oo* >own

#26

200 Wa+m +i**s "10R%

4$ @100 "15R% A 150 "20R%

6$50s >+i**s "10R%

200 oo* >own

#2! #34

200 Wa+m +i**s "10R%

4$ @25"5R%-50"5R%-!5"10R%-100"15R%

6$50s >+i**s "10R%

200 oo* >own

#28 #35

200 Wa+m +i**s "10R%

2$250 Cu** "30R%

4$125 "15R%

6$50s >+i**s "10R%200 oo* >own #36

#2

200 Wa+m +i**s "10R%

3$@100"15R%-250"30R%

6$50s >+i**s "10R%

200 oo* >own

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#30

200 Wa+m +i**s "10R%

8$25 "5R% #3!

4$50 "10R%

2$100s "15R%

2$200 "20R%6$50s >+i**s "10R%

200 oo* >own

#31

200 Wa+m +i**s "10R%

3$@150"15R%-200 Cu**"20R%

6$50s >+i**s "10R%

200 oo* >own

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200 Wa+m +i**s "10R%

3$1!5"20R%

3$125"10%

!$50s >+i**s "10R%

200 oo* >own

200 Wa+m +i**s "10R%

400 "30R%

300 Cu** "25R%

200 "20R%

100 "15R%

6$50s >+i**s "10R%

200 oo* >own

200 Wa+m +i**s "10R%

2$@50"5%-100"10%-150"15%-200"20%

6$50s >+i**s "10R%

200 oo* >own

200 Wa+m +i**s "10R%

3$@125"15%-225"25%

6$50s >+i**s "10R%

200 oo* >own

200 Wa+m +i**s "10R%

4$25"5%

2$!5"10%

4$125 "15R%

2$!5"10%

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4$25"5%

6$50s >+i**s "10R%

200 oo* >own

200 Wa+m +i**s "10R%

4$150"15R%4$100 "10R%

6$50s >+i**s "10R%

200 oo* >own

200 Wa+m +i**s "10R%

4$250"30R%

6$50s >+i**s "10R%

200 oo* >own