August 10
August 12
August 13
August 14
WU: 4 mile warm up
MS: 15 miles at Olympic race pace!
CD: Easy 1 mile cool down when you are done.
WU: 400 easy swim.
MS: 4 x 50 very fast (30”). RPE=9/10
50 kick easy.
4 x 50 very fast (30”).
50 kick easy.
4 x 50 very fast (30”).
50 kick easy.
4 x 50 very fast (30”).
50 kick easy.
4 x 50 very fast (30”).
50 kick easy.
CD: 400 easy swim.
Kickboard Kick OR
Kick on Back
August 15
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- BACK - Pullups - Medium Grip, Supinated30000
- BACK - Pullups - Medium Grip, Supinated30000
- BACK - Pullups - Wide Grip, Pronated30000
- BACK - Pullups - Wide Grip, Pronated30000
- CHEST - Pushups30000
- CHEST - Pushups30000
- LEGS - Lunges3101000
- LEGS - Lunges3101000
- LEGS - Squats3101000
- LEGS - Squats3101000
- TRICEPS - Dips30000
- TRICEPS - Dips30000
Strength train and/or yoga. Pushups, dips and pullups are all done to fatigue on every set. Squats are bodyweight squats. If you can
August 16
WU: 400 easy swim
MS:4 x 50 very fast (30” RI).
50 kick easy.
4 x 50 very fast (30”).
50 kick easy.
4 x 50 very fast (30”).
50 kick easy.
4 x 50 very fast (30”).
50 kick easy.
CD: 200 easy swim.
Kickboard Kick OR
Kick on Back

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Whatever you have time for this weekend- 20-30 miles - as easy or as hard as you like.
5 miles off the bike as medium effort RPE=6.