Triathletes

Swim/Bike (brick)

 

SWIM:

100-200 yd warm up

15x100 yd swims on the clock*

3x100 yd sprints

100-200 cool down

*pick a time to swim each 100 yds in.  ie. Leave every 1 min & 45 seconds (or whatever time you set) this pushes you to stay at a certain pace as opposed to allowing 10-15 seconds rest after every 100 yd swim.

 

BIKE:  9 miles

3 miles all out effort, recover (2-3 minutes), repeat X 3

try to maintain a strong pace for all 3 miles and fully recover so you can give the same effort for the next 3 miles.

 

 

Strength & Weight Loss

 

CORE:

1 min single leg plank raise (hold each foot 1-2 secs)

50 stability ball crunches

REPEAT SET 3 TIMES

 

UPPER:

10 walk-about* push ups on hard medicine ball (modified)

10 shoulder press (heavy weight)

10 overhead tricep extension

10 pull ups

REPEAT SET 3-5 TIMES (rest 2 mins between sets)

 

RUNNERS:  add a 2-5 mile run

 

*walk-about push ups: put your right hand on the ball, left hand on the ground. Do push up. Then “walk” left hand onto the ball. Both hands will be on the ball at this point.  Then “walk” right hand onto the ground while leaving left hand on the ball. Do push up.  Continue like this.  Each push up counts as 1.