1/2 mile warm-up than go right in to a tempo run at your 5K pace for 2.5 miles. Finish with a 3
min walking cool down.
3x 30 second plank in front position and both side positions
3x15 reps of leg lifts
3x15 sets of situps (with medicine ball)
Swim Workout -approx 1000 yards- all indoor pools are either 25 yards or meters in length
100 meter (m/yard) swim warm-up (w/u)
Do drills for 300 m - go on youtube and look up catch-up drill, fist drill, kicking technique and
practice those drills for 300 m
5x50m steady tempo with :20 sec rest between efforts
Swim continuously for 5 minutes. Try not to stop
300 m cool down c/d to finish
10 min warm-up than 10x5 min fast cadence moderate gearing with 2 min recovery between
efforts, 10 min
c/d to finish!
w/u 500 swim straight
m/s Ladder 100 on 2:00, 200 on 3:50, 300 on 6:00, 400 on 7:45, 500 on 9:30
c/d 200 kick, 200 swim
5 Mile EZ Run to loosen up
60 minute spin
5 min w/u.
2x10-min time trial - go as hard as you can but maintain
steady tempo. (Record your heart rate if possible). In between
each effort is 5 min easy recovery.
3x5-min time trial with 1 min recovery in between each
5 min c/d.
3 Mile Tempo in PM 25-30 minutes