Week
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
Dec. 21
|
½ of low mileage easy pace run
|
½ of low mileage distance pace run+ upper body weights
|
½ of low mileage distance run + 5 x 100m strides + lower body weights
|
½ of low mileage easy pace run+ upper body weights
|
Merry Christmas :)
|
Start of 70 minute Saturdays!
low mileage distance run w/cross training to = 70 minutes total!
|
Dec. 28
|
¾ of low mileage + lower body weights
|
¾ of low mileage + 5x100m strides +upper body weights
|
¾ of low mileage & lower body weights
|
¾ of low mileage +
5 x 100m strides + upper body weights
|
¾ of low mileage & lower body weights
|
low mileage w/cross training to = 70 minutes total!
|
Weight Lifting Schedule [Remember to do minimum 10 mins of Abs a day and 2 min of clams on each side]
Week
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
Dec. 21
|
lower body weight
3x 12 back squats
3x 10 on each leg single leg RDL’s
3x 1 min calf raisers
|
upper body weights
3x5-15 pull ups
3x 1 min running arms
3x8 on each arm push up rows
|
lower body weights
3x 15 overhead plate squats
3 x 8 on each leg lunges w/weight
3 x 8 on each leg step-ups
|
upper body weights
1x10-8-6 bench press
3x8 on each arm lunge stance single arm shoulder press
3x1 min bench dips
|
Merry Christmas :)
| |
Dec. 28
|
lower body weights
3x1 min T-jumps
3x12 glute-hamstring raise
3x8 on each leg bench split squat
|
upper body weights
3x5-15 pull ups
3x 1 min running arms
3x8 on each arm push up rows
|
lower body weights
3x 12 back squats
3x 10 on each leg single leg RDL’s
3x 1 min calf raisers
|
upper body weights
upper body weights
1x10-8-6 bench press
3x8 on each arm lunge stance single arm shoulder press
3x1 min bench dips
|
lower body weight
3x 15 overhead plate squats
3 x 8 on each leg lunges w/weight
3 x 8 on each leg step-ups
|
Cross Train Schedule [Adjust cross training WO as need for extra or less time and according to swimming ability]
Week
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
Dec. 21
|
Bike WO:
5-10 min easy w/u, 6-8 x 3 min hard w/2 min easy
Swim WO:
10 min easy wu, All aqua jog 1:00 hard, 30 sec easy, 1:30 hard, 30 sec easy, 2:00 hard,
30 sec easy (continue building up until 5:00, and then come back down by 30 second intervals) 10 min easy cool down
|
Bike: 5-10 min wu, 3x10 min hill climbs with 2 min rest
Swim: WU,
3 minutes hard jog, 1 minute easy, 1 minute swim sprint, 1 minute easy. Do this 6-minute interval 4 times (or more if you’re looking for a longer workout).
|
Bike: 5-10 min easy w/u, 10 min medium-5 min hard, 2 min hard (stand on pedals at high resistance), 5 min easy (x2)
Swim WO:
10 min easy wu, ALL AQUA JOG- 30sec sprint, 30sec medium, 30sec sprint, 30sec medium – 30 rest, Repeat 12-15 times, 10 min easy c/d
|
Bike: 5-10 min wu,
8x3 min hill climbs 1 min rest
Swim:
50 minutes hard jog, 50m minute recovery jog. Than 25m hard swim, 25m recovery swim. Repeat interval 4-6 times.
|
Merry Christmas :)
|
Bike:
4 sets 30-60-90 pickups with double the time for the rest
Swim WO: 10 min easy w/u, ALL AQUA JOG 90 sec easy, 5 min medium, 30 sec sprint, 2 min rest, x 4, 10 min easy c/d
|
Dec. 28
|
Bike: 5-10 min wu,
15 min medium, 4 sets of 1 min seated, 1 min hover, 1 min stand w/1 min rest.
Swim:
“Maddy WO”
Swim in the Shallow-run in the deep (50m total) 10-15 sets
|
Bike: 10 min easy w/u, 10 x 2 min hard (stand on pedals at high resistance), 2 min easy
Swim:
ALL AQUA JOG
Ladder up and back down from 1 minute to 5 minutes, with 1 minute recovery between each. (So that’s 1hard, 1 easy, 2h/1e, 3h/1e, 4h/1e, 5h/1e, 4h/1e, 3h/1e, 2h/1e, 1h/1e)
|
Bike:
3x10 min downhill (start with high resistance than work on increasing leg speed) with 2 min rest
Swim:
10 min aqua jog
5-10x 25m lunge busters (try to not breath as you freestyle across the pool). rest 30-60secs between
|
Bike: 10 min easy w/u, 5 5 min medium-2 min hard- 2min easy (x 7)
Swim:
25m jog, 50 min kick, 25 m swim. rest 30 sec, repeat 8-10 times.
|
Bike: 10 min warm-up
1x20 min hill climb
Swim:
breathing ladder-
decrease number of breaths each 50m freestyle then come back down
|
Bike:
10x90 sec pickups with 90 sec rest
Swim: 25m jog, 50 min swim (w/minimal breathing) 25 m jog. rest 1 min repeat 8-10 times
|
