Strength Maintenance: Warm-up 5-10 minutes. Then do 2 sets of Strength Maintenance (SM) weight lifting. First set is light (12 reps with 15 repetition-max "RM" load). Second set is heavy (3-6 reps with 6RM load). Cool down 5-10 minutes spinning on a stationary bike in easy gear or resistance at high rpm. This should be a very brief workout. For details turn to Chapter 13 in The Triathlete's Training Bible. Or go here: http://www.trainingbible.com/bkp-all/pdf/Triathlon_Strength_Program.pdf.
(You may substitute a masters swim workout.) WU: 6 x 50 done as 25 drill of choice, 25 building speed.
500 at T-pace (50sec rest).
5 x 25 fast (20sec rest between).
400 at T-pace (40sec).
4 x 25 fast (20sec).
300 at T-pace (30sec).
3 x 25 fast (20sec).
200 at T-pace (20sec).
2 x 25 fast (20sec).
100 at T-pace.
CD: 200 easy drills and swims of your choice.
BT: Tempo intervals. Warm up about 10 minutes in HR zone 1 and 2. Then run 3-4 x 6 minute intervals on a fairly flat course. Do 4 if feeling good--3 if not. Build to zone 3 heart rate on each. Note your pace. Take a 90-second recovery jog/walk after each. Relaxed form! Listen to breathing. Run easily and walk to cool down for a few minutes to complete the planned workout duration. The first interval should be the slowest. (This is best outdoors but may be done on a treadmill).
You may substitute a similar masters swim session for this workout.
A. 5-minute swim with your choice of drills and swims. Focus on how well you do the drills, not on how fast.
B. 3 x (4 x 50 done as 25 slow and easy, 25 moderately fast emphasizing form). (10sec rest between 50s)
A. 2 x 300 swim (1min rest between) at moderate/aerobic effort.
B. Swim 400 moderate effort.
5 minutes of easy swimming.
Ride in heart rate zones 1-2, but mostly 1 zone. Flat course or indoor trainer. Low effort--light on pedals. Comfortably high rpm.
Run in heart rate or pace zone 1 on a mostly flat, soft surface such as on a trail or in a park. VERY easy. Best done alone. If feeling very tired shorten this run or don't do it.
Short Intervals and Recoveries (Short Set).
You may substitute a masters swim session for this workout.
200 free, 50 drill (your choice), 50 moderately fast focused on form.
2 x 100 done as 25 swim, 25 R arm only, 25 swim, 25 L arm only
3 sets of 4 x 25 each set done as follows:
25 good form, 25 easy, 25 faster, 25 fast.
MS: Try to make the times for these as consistent as possible. Recoveries are in seconds within parentheses.
6 x 100 @ T-time (10sec rest between).
6 x 50 @ T-time (10sec).
CD: 200 easy.