Weeks 12 to 9

Swim

time to head to the pool and get started. Aim for 10 mins of swimming, any stroke, resting at the end of the lane is fine.

Bike

on a spin bike or on the road, aim for 10-15 mins easy pedalling, don’t worry about how fast, just ride

Walk / Run

indoors or out, aiming for 10 mins of walk / run, after a 5 mins warm up.  More walking than running is great.

Swim

back to the pool. This week think about putting your head under the water more. If you’re nervous, how about holding on to the edge of the pool and sinking down a little whilst blowing out through your nose (this will keep the water out). Aiming for 10 – 15 mins of swimming any stroke.

Bike

on a spin bike or outside, 15 mins of steady riding, have a look at how fast your legs are going round (cadence) in RPM – revs per minute. Try and hold 75 – 80rpm for as long as possible.

Run

moving on from last week, 5 mins warm up, 10-15 mins of walk / run with a little more running in this week – don’t worry about how fast.

Swim

hopefully more confident with putting your head under water – front crawl or breast stroke. Now aiming to swim a little longer remembering to breathe out under water. Try and swim more lengths without a rest than last week, 15 – 20mins in total swim time. You’re progressing well here, stay relaxed and enjoy.

Bike

This week moving up to 15 -20 mins of continuous pedalling, if you want to start challenging yourself include some time at an increase in resistance. Think about your cadence, now 75 – 85rpm, avoiding bouncing around too much, stay relaxed.

Run

after a 5 mins warm up, 15 mins this week but trying to include a little more running than last week – perhaps 1 min walk / 1 min run ….. repeat for as long as is comfortable.

Swim

a bit of a challenge this week, how far can you swim without a rest? You can compare this with week 8 and see how you’re progressing. Total swim time 15 – 20 mins with more swimming / shorter rests. Think relaxed breathing.

Bike

20 mins continuous pedalling, try and spend more time nearer 85rpm than last week. Include a few short efforts at increased resistance.

Run

5 mins warm up, going into 15 – 20 mins of walk / run, perhaps repeat last week but a little longer.