After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:

• Daily e-mails with your next workout keep you on track
• Create your own routes or search our library of routes for tracking your workouts
• Map, graph and share workouts with your friends by e-mail, Facebook and view in Google Maps or Google Earth
• Upload workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
• Track your fitness and gain confidence
• Complete nutrition tracking to monitor your diet
• Get support and answers on the Message Boards

Workout #1 : Strength

Planned Time: 0:20:00
core and balance training

Workout #2 : Swim

Planned Time: 1:00:00
12 x 50 buoyancy :15 ri 8 x 50 kos :20 ri 8 x 50 catchup, hold when both hands are together and kick for :03- :25 ri 6 x 50 free :20 ri

Workout #3 : Bike

Planned Time: 0:40:00
HR zone 1. cadence 80-90 rpm

Workout #4 : Swim

Planned Time: 0:30:00
10 x 50 1:00 RI between sets

Workout #5 : Run

Planned Time: 0:30:00
zone 1

Workout #6 : Bike

Planned Time: 0:40:00
HR zone 1. cadence 80-90 rpm

Workout #7 : Swim

Planned Time: 0:30:00
5 x 100 1:00 RI between sets

Workout #8 : Run

Planned Time: 0:35:00
zone 1

Workout #9 : Strength

Planned Time: 0:20:00
core and balance training