WU: 400 warm up (wu). 8 x 50 on 15 sec rest. MS: 1000 yd TT (time trial) for time.
CD: 200 - This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace. Record in your training log for future reference.
Click on the attachment to find workouts for the program
30 minutes total time. Even if you you have 10 minutes that is better then nothing.Goals: Controlled motions; focus on technique
WU: 5 minute cardio of choice
DYNAMIC STRETCH 1x 10 resps
-Elbow and knee lunge
-Walking hip cradle
-Double leg bridge
-Single leg bridge Lateral hip circuit
MS: 1-2 sets 12-15 reps
-Romanian deadlift Step up
-Lat pull down
-Dumbbell bench press
-I/Y/T/W shoulder series
-Clam shell series
- Stability ball rollout
CD: foam roller
WU: 10 minute warm up then 3X1 minute 100 plus rpms, RI 1 minute
5 minute all out effort, 10 minute spin
MS: 20 minute all out effort
CD: 15 minutes
Swim with a masters swim group, your own workout, or the workout below. Experience swimmers can add more, inexperienced swimmers may start off with less
WU: 300 loosen up
Drills: Focus on how well you do the drills, not on how fast.
2X75 25 fingertip drag / 25 fist / 25swim
2X75 25 thumbslide/25 HOOW / 25 swim
MS: Focus on the aspect of the drill (recovery and hand entry) into the main set.
2-3 (50-100-150-200 RI: 20 seconds
CD: 4X50 odds drill of choice / evens swim
Strength + Conditioning :30 (Stability and Endurance) refer to PDF attached in day 1 and youtube video for movements
Run Test (3-Mile Time Trial):
• Do this test on a track or a treadmill.
• Warm up by running for 10 minutes starting easy and gradually increasing
your speed to a very fast race pace for you. End your warm-up near
where you will start your time trial. Stop running and rest or walk until you
feel full recovered (you’ve caught your breath, your muscles feel loose,
• Clear your watch and heart-rate monitor (as applicable to you) and run
three miles as fast as you can. To do this well, you need to really keep
your pacing even and not go too hard/fast too soon. Again, you want to
cover the three miles as quickly as possible, not go real fast and then slow
down. Note: If your heart-rate monitor does not measure average heart
rate, note your heart rate with one mile to go, with1/2 mile to go, and at the
completion of your time trial.
• Walk 10 minutes very easy to cool-down.
• Later on, calculate your average pace by converting your time to
minutes:seconds per mile.
• Later on, calculate your average heart rate, if necessary, by averaging the
three heart rates you noted.
• Send me your average pace in minutes:seconds per mile (e.g., 7:15/mile)
and your average heart rate in beats per minute (e.g., 172 BPM).
Bike on your own or with a group, ok to ride by distance or time. The goal is to spend time in zone 2, RPE 2-6
Zone 1 RPE 1-2
Zone 2 RPE 2-5
Zone 3 RPE 6-7
Zone 4 RPE 7-8
Zone 5 RPE 9-10