Week 4 Workouts

Bike Focus week:

Trainer Rides or Spin Classes

Workout #1

• Warmup 15 min with 5x spinups
• 2x 10 min steady state intervals with 5 min easy inbetween
• 5 X 1 min hard 1 min easy
• Cooldown to 1 hour

Workout #2

• Warmup 15 min with 5 x spinups
• Ladder 4/8/12/8/4 with 2 min in between easy. Make sure the effort are hard but sustainable
• Cooldown to 1 hour

Swim Workouts

Workout #1

• 300 warmup as 200 free/100 back-breast mix
• 10x75 on 10 sec rest (use pull buoy is you want)
• 6x25 all out on 15 sec rest
• Cool down 200 kick and non-free
• TOTAL: 1400 meters

Workout #2

• 300 warmup as 100 free/100 kick/100 nonfree
• 20 min swim. Go straight for 20 min nonstop to see how far you get. Record time and distance. Steady sustainable pace
• Cool down 4x50 kick/50 free

Week 3 Swim and Trainer Workouts

Trainer Ride or attend a spin class

Steady State Ride:

• Warmup 15 minutes
• 5 x 20 sec spin ups (High cadence) 40 sec rest
• 15 min steady effort: This is similar to your tempo run. Concentrate on a good fluid pedal stroke. Cadence around 90-95 rpm
• 6 x 30 sec one legged drills. To perform a one-footer, remove one cleat from the pedal and rest that foot safely on the frame of the trainer. Concentrate on 30 seconds of smooth, fluid circles using just one foot. Switch feet and take two minutes of easy spin with both feet as recovery
• Cool down 15 min

Swim Workouts:

WORKOUT 1: Moderate Distance Workout with some speed

WARM UP 300M	50 M FREE 50 M LEG KICK REPEAT 3 TIMES
DISTANCE 3 X 200	MAINTAIN PACE THROUGHOUT 80% EFFORT (YOU MAY CHOOSE TO PULL SOME OF THESE 200'S)
SPRINTS 4 X 50	90% EFFORT 15 SECONDS REST BETWEEN SPRINTS
LEG KICK 4 X 50	KICK BOARD, SIDE KICK, BACK KICK
DRILLS 6 X 50	WORK ON ARM TECHNIQUE
COOL DOWN 200M	EASY SWIM PRACTICE BI-LATERAL BREATHING
TOTAL 1800 M

WORKOUT 2: Distance Workout

WARM UP 200M	4x 50 KICK/50 SWIM
3 X 300 M STEADY	USE PADDLES + BUOY IF YOU HAVE THEM
300 TIMED	TIME YOURSELF AND RECORD THE TIME.
LEG KICK 6 X 50	KICK BOARD, SIDE KICK, BACK KICK
4 X 25 SPRINTS	20 SECS REST BETWEEN SPRINTS 80 % EFFORT
COOL DOWN 200M	2x (25 FREE/25 CHOICE/25 DRILL/25 BACK)
TOTAL 2000M

Week 2 Swim Workouts

Workout#1: Moderate Distance

• Warmup 300 with 6x50 as 50 free/50 non-free
• 5 x 200 (#1,3,5 100 free/100 kick and #2 and 4 pull)
• 4 x 25 all out
• 300 cool down 100 kick/100 free/100 non-free
• TOTAL-1700 m/yds

Workout #2: Easy Distance

• Warmup 400: 200 with pool buoy/200 kick
• 2 x 500 (500 pull/500 free) *note time for these two 500's
• 4x50 (25 free/25 non free)
• Cool down 200-choice
• TOTAL: 18oo m/yds

Week 2 Trainer Rides

Wednesday: Steady State Ride:

• Warmup 15 minutes
• 5 x 20 sec spin ups (High cadence) 40 sec rest
• 15 min steady effort: This is similar to your tempo run. Concentrate on a good fluid pedal stroke. Cadence around 90-95 rpm
• 6 x 30 sec one legged drills. To perform a one-footer, remove one cleat from the pedal and rest that foot safely on the frame of the trainer. Concentrate on 30 seconds of smooth, fluid circles using just one foot. Switch feet and take two minutes of easy spin with both feet as recovery
• Cool down 15 min

Friday: Ladder

• Warmup 15 minutes
• 5 x 20 sec spin ups (High cadence) 40 sec rest
• Ladders of 4/8/12/8/4 of hard effort. Work on keeping the cadence high with fluid pedal strokes. 2 min recovery in between each effort
• Cool down 10 minutes