Monday - Easy Training Day
WO Time - 40min. Easy Run - 30-40min. / 5 mi.
HR - 60-70%
Weight Training
Tuesday - AM Easy Swim - 30-40 min. (Endurance workout)
WO Time - 100min. PM Cycling - Easy 45min. -60 min. HR-60-70%
Wednesday - Med. Run - 45 min. / 6 mi. HR - 75-85%
WO Time - 45 min. Weight Training
Thursday - AM Med. Swim - 40min. (Speed workout)
WO Time - 85 min. PM Med. Cycling / Run - 60 min. HR - 75-85%
Friday - Rest Day - Easy Warm-up 10-15min. - Stretching
WO Time - 0 min.
Saturday - Long Run - 90min. / 11 mi. - Endurance Base
WO Time - 90min. HR - 60-75%
Sunday - AM Long Cycle - Easy - 2 hrs. - Endurance Base
WO Time - 150min. Easy Swim - 30 min. (drills/technique)
NOTE: Add Stretching after each workout, drink plenty of fluids.
Replenish carbohydrate sources following 20-30min. After a workout.
Never increase mileage/time by more than 10% a week (Total/Daily)
Swimming workouts APR. 15, 00
| Endurance workouts: |
1 -WU-100S 100K 100P
DRILLS - 150
S-4X200 M on 4:20 HR_____
P-4X100 H/E on 2:15
200 EASY
1850 1900
|
3 -WU-200S 200P
DRILLS-150
S-2X500 M 2:00 R HR_____
50K
200 EASY
|
2 -WU-300 DRILLS
S-400 E: 30 R
S-300 M+
S-200 E
S-100 H HR_____
200P 200S
1700
|
4 - WU-100S 100K 100P
DRILLS- 150
S-3X300 D75'S: 45R HR_____
K-4X50 E/H
200 EASY
1750
|
| Speed workouts: |
1 -WU-150S 150K 150P
S-10X50 H/E on 1:15 HR____
P-4X75 M+ on 1:40 HR_____
K- 200
200 EASY
1650
|
3 - WU-300 DRILLS
S-200 EASY
1- S-25 2- P-100
50 75
75 50
100 25
M+: 30R
K-6X50 H: 30R
300 EASY - 1600
|
1 -WU150S 150K 150P
S-10X75 D25'S HR_____
P- 10X50 H/E on 1:15 HR_____
200 EASY
1900
|
4 -WU150S 150DR 150P
S-10X100 50E/50H on 2:30 HR_____
K-6X50 E/H: 20R HR_____
200 EASY
1950
|
