Week 7 August 10th-August 15th
Have you been forming good habits this summer with your physical goals and training? Hopefully, that answer is YES! If you're still in the process, no worries - you have 5 more weeks to keep working on it!
Monday: Run 30 minutes, Strength training
9 and 7/1 - 9 minute warm-up, then 7 minutes jog, 1 minute walk for the
remainder of your run.
Tuesday: Swim 400 yards (meters)
Warm-up: Swim easy 50
Main set: 12 x 25's swim freestyle - 10 seconds rest between each
Swim down: 50 swim easy
Wednesday: Brick Workout 30 Minute Bike/10 Minute Run/20 Minute Walk
Follow the steps of the brick as you did the week before. Remember on
the run, warm-up for 2 minutes then 3 minutes run/1 minute walk for the
remaining 8 minutes. Then a 20 minute brisk walk.
Thursday: Swim 500 yards (meters)
Warm-up: swim 50 easy
Main set: 16 x 25's swim freestyle - 5 sec. rest bet ea.
Swim down: swim 50 easy
Friday: Bike: 15 miles
Make sure to warm-up, cool down and don't forget to stay hydrated!
Walk: 30 Minute
Keep the walk brisk. This will act as great means of active recovery.
Saturday: Run 40 minutes
9 and 6/1 - 9 minute warm-up, then 6 minutes jog, 1 minute walk for the
remainder of your run.
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