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