WEEK 3
Monday
Run - 30 minutes, keeping within my aerobic threshold.
Strength training - quads, hams, glutes and calves.
Core - top to bottom woodchops 2x15, crunches 5x30
Stretch 15 min.
Tuesday
Swim - 4x200 yards, keeping within aerobic threshold, 1 minute rest between
Bike - 7 miles, 90 RPM
Core - 2x15 hanging leg raises
Stretch 15 min.
Wednesday - day off
Thursday
Run - 30 minutes, cadence
Swim - 4x200 yards, keeping within aerobic threshold, 1 minute rest between
Strength training - chest, arms, shoulders
Core - bottom to top woodchops 2x15, weighted machine crunches 2x20
Stretch 15 min.
Friday
Bike - 7 miles, rolling hills
Core - 2x60 side crunches, 3x1 min plank
Stretch 15 min.
Saturday
Run - 30 minutes, accels
Swim - 4x200 yards, keeping within aerobic threshold, 1 minute rest between
Strength training - back, leg (outer, inner, glutes)
Core - 2x20 45 degree leg raises/leg lifts, 2x50 broomstick twists
Sunday
Bike - 7 miles, 90 RPM, intervals
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