Tina August 10-23

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Week of August 10

 

Monday: Swim 2500 yds

400 easy, 8×50 (25¬†easy, 25 fast), 6×200 with 10 sec rest (3 pull, 3 swim), 4×50 kick, 300 easy

 

Tuesday: Fartlek Run

2 mile warm-up, 6×2 min (2 min easy or walk/jog), 6×1 min (1 min easy or 1 min walk/jog), 1 mile easy cool-down run.

 

Wednesday: Trainer or spin class

20 min warm-up, 4×30 sec accelerations, Workout: 8min hard, 4 min easy, 6 min hard, 3 min easy, 4 min hard, 2 min easy, 3×2 min hard(1 min easy), finish with at least 10 min easy spinning.

 

Thursday: Swim 800s- Long Swim

200 swim, 200 kick, 200 pull, 3×800(first one medium effort, second one alternate 200 easy, 200 hard, third one 400 easy/400 hard), 100 easy swim

 

Friday: 2 hour bike+3mile run

Try to add some climbing in this if you can. Go to feel. if you feel good push add two 20 min tempo sessions if not just ride to feel.

 

Saturday: 8 miles. Just get the run in you don’t even have to time it.

 

Sunday: OFF

 

Week 2

 

Monday: Swim

400 easy, 200 kick, 200 pull, Main Set:  100,200,300,400,300,200,100 (all the 100, 200, 300 are hard, the 400 is easy), 200 easy(alternate 50 swim, 50 kick)

 

Tuesday: 3x1mile

2 mile warm-up, 4×15 second strides, 3 x 1 mile with 2-2:30 walk/jog. 1-2 mile easy cool-down.

You can do this on the track, the treadmill or the road with a gps. Try to either hold the same pace for all three repeats or getting slightly faster with each one. Record your times for these.

 

Wednesday: 2 – 2:30 bike with the 45 min tempo effort. Start the 45 min tempo with 20 min of half IM pace and then pick it up over the next 25 minutes so you finish with at least 15 min of Olympic pace.

 

Thursday: Swim; 4 mile easy run

2400 yd Swim: 300 swim, 300 pull, 20×50 on 1 minute, 6×50 kick, 10×25 hard, 250 easy

 

Friday: Trainer

20 minute warm-up, 4×30 sec acclerations, 5×4 min big gear with 4 min easy spin between, 10 minutes easy

 

Saturday: 10 miles easy

 

Sunday: off

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