Rocket Chix Beginner

Average Weekly Training Hours 04:15
Training Load By Week
Average Weekly Training Hours 04:15
Training Load By Week
Sample Day -62
0:30:00
1463m
Swim 1600

WU: 3 x 100 swim, 100 pull with buoy, 100 kick with board

MS: no interval here, just designated rest.

4 x 75 alternate 25 swim, 25 kick, 25 swim with :10 rest between each 75.

4 x 100 swim with :15 rest between each 100

4 x 50 build by 25 (push harder each 25) with :10 rest in between each 50.

4 x 25 sprint w/ full recovery (:30 rest)


CD: 100 easy cool down

Sample Day -61
1:00:00
60TSS
Endurance pace

Sample Day -60
0:55:00
48.3TSS
walk run walk run walk

Alternate walking and running, focusing on efficiency and maintaining good posture. Walk with purpose and run focused on improvement.

Sample Day -58
0:30:00
1463m
Swim 1600

WU: 3 x 100 swim, 100 pull with buoy, 100 kick with kickboard

MS:
6 x 150 @ moderate-easy pace. Just focus on good form and steady breathing. Take :30 recovery between each.

4 x 25 sprint kick with kickboard (rest :10 between 25's)

CD: 100 easy

Sample Day -57
1:00:00
60TSS
Endurance pace

Sample Day -56
1:00:00
53.3TSS
walk run walk run walk

Alternate walking and running, focusing on efficiency and maintaining good posture. Walk with purpose and run focused on improvement.

Sample Day -55
0:30:00
1463m
Swim 1600

WU: 3 x 100 swim, 100 pull with buoy, 100 kick with kickboard

MS:

6 x 50 alternate 25 kick, 25 swim with :10 rest.

2 x 250 swim with last 25 sprint. So swim 225 at a moderate pace/effort and really push hard on the last 25. Take :20 rest between each 250.


8 x 25 alternate 25 easy, 25 moderate with :10 rest


CD: 100 easy

William Jones
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4thDimension Fitness

4D will customize a training plan for you around your goals and lifestyle.