One Week Sample Training Plan - RacesOnline.com

One Week Sample Training Plan
Monday
Workout 1
Tuesday
Workout 1
WednesdayW
orkout 1
Thursday
Workout 1
Friday
Workout 1
Saturday
Workout 1
Sunday
Workout 1
Day Off None Workout 2
Actively
focus on Run 0:30
recovery On soft but
today: 1) stay firm surface,
off of legs all heart rate in
you can, 2) zone 1 only.
watch Pretty form
nutrition and quick
closely cadence.
(healthy
carbs, lean
protein, and
good fats), 3)
stretch, and
4) drink
plenty of
fluids. Other
common
recovery aids
include
massage,
napping,
elevating
legs, floating
in water, and
listening to
music.
Bike 0:45
Isolated Leg
Training on
trainer. After
warm‐up,
alternate 20‐
60 seconds
with 1 leg‐‐
other on a
chair. Get a
total of 7‐10
minutes of ILT
on each leg in
workout.
Alternate legs
as you feel
like it.
Comfortably
high cadence.
Focus on
eliminating
dead spot at
top of stroke
by pushing
toes forward
in shoes at
top.
if no trainer
focus on 1 leg
doing majority
of the work
for the time
mentioned
above
Workout 2
Run 0:45
Run with heart
rate in zone 1
on a flat, soft
surface. VERY
easy.
Embarrassingly
slow. Best
alone.
Bike 1:00
Ride in the 1‐2
zones on your
trainer using
gears to simulate
small rolling hills.
or
Workout 2
Bike
Ride primarily at
1‐2 zones on a
rolling course.
Mostly in saddle
on hills to build &
maintain hip
strength. Small
and big chain
rings.
Run 1:00
On soft but firm
surface, heart
rate in zone 1
only. Pretty
form and quick
cadence.
Workout 2
Bike 1:00
Ride in 1‐2 zone,
mostly 1 zone.
Flat course. Low
effort‐‐light on
pedals.
Comfortably high
rpm.
Workout 2
Run 0:20
Run with heart
rate in zone 1 on
a flat, soft
surface. VERY
easy.
Embarrassingly
slow. Best alone.
*NOTES
WU‐Warm Up
MS‐Main Set
CD‐ Cool Down
Training zones are heart rate zones. They are usually categorized 1‐5. Zone 1 being the easiest and zone 5 being a
maximum heart rate. These zones will be established with the help of your coach.
All training plans are custom designed to meet the individual needs of each athlete.
To have your custom training plan developed contact: Billy Tune at btune25@hotmail.com

SAMPLE SWIM WORKOUTS
TUESDAY WORKOUT
Swim 0:45
WU: 6 x 50 easy done as 25 swim, 25 kick. 6 x 50 count strokes and time the 50s. What
combination gives you the lowest ‘score?’ (Ex: 43 strokes + 45 sec = 88). MS: Swim a moderate
effort using what you learned in WU set. 6 x 100 (10 sec) moderate. 6 x 50 kick (20 sec)
moderate. CD: 200 easy alternating 50 pull, 50 swim. Total: 1700
THURSDAY WORKOUT
Swim 0:35
WU: 3 x 100 swim done as 25s each of kick, R arm only, L arm only, swim. MS: The even
intervals are done at 5 seconds slower than 100 T‐pace. The others are relaxed swims with
good technique. Recoveries are in seconds within parentheses. 50 (15”) 100 (15”) 200 (40”) 300
(60”) 200 (30”) 100. CD: Easy combination of kicks and strokes for 10 minutes. Total: 1650
SATURDAY WORKOUT
Swim 1:00 2450yd
WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed,
50 kick build speed. MS: For the first set decrease times with each work interval. All aerobic—
easy breathing. 3 x 300 (20”) moderate. Rest 2 minutes. Kick 300 steady. 6 x 50 relaxed speed
(15”). CD: 200‐300 easy swim. Total: 2450‐2550