Christmas break WO

Running Schedule 

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Dec. 21	½ of low mileage easy pace run lower body weights	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