Train to Win in 24 Weeks: Masters Swimming and 5K Running Events

Week 1

Day 1

Continuous Run and Strength Training Day

Run:

Continuous work, as the name implies, is steady-state exercise with no rest breaks. These workouts can be done anywhere (running on the road, trail, track, field) or on an exercise device (treadmill, elliptical, stairclimber, rower).

Unlike most continuous runs, which are performed at a relatively low intensity, these will require you to up the intensity. The goal is to work as hard as you can without resting.

Ideally, your heart rate should remain at least 70% of maximum and just below the lactate threshold (the point where you can train the hardest but without the muscles becoming too acidic). Continuous workouts are no longer than 40 minutes, so make sure you get the most out of these relatively brief sessions.

Each workout includes a 3:00 warm up, designated work time, and 3:00 cool down.

Continuous run option #1:

• 3:00 warm up
• 18:00 work
• 3:00 cool down

Strength:

These are very simple and brief workouts that address total body strength provided you work hard.

Chest press – 2 sets x 15 repetitions

Leg press – 2 sets x 20 repetitions

Wide grip pulldown – 2 sets x 15 repetitions

Overhead press – 2 sets of 12 repetitions

Day 2

Swim and Interval or Fartlek Run Day

Swim:

All distances in meters.

Technique – depending on your event needs, either freestyle, backstroke, breaststroke, or butterfly.

The rest time between sets and bouts should be enough to allow you to perform the next

bout with effort.

All-out = all you can give

Moderate = 60% effort (challenging, but not exhausting)

Easy = low-effort swim (just get from point A to B)

Swimming option #1:

• 300 warm up
• 3 x 100 – alternate all-out, moderate, and easy
• 2 x 50 – all-out
• 2 x 200 – moderate
• 4 x 100 – alternate easy and all-out
• 1 x 300 all-out
• 1 x 200 moderate
• 1 x 100 cool down

Interval or Fartlek run:

Interval training can accomplished via track running, agility drills, shuttle runs, rowing, stair-climbing, elliptical machines, etc.

The goal is to go all-out (hard effort), back off (easy effort), and repeat for the prescribed number of repetitions (bouts).

Intervals option #1:

• Warm up = 3:00
• Hard effort = 1:00
• Easy effort = :30
• Bouts = 15
• Cool down

(approximately a 25:00 session)

Fartlek runs are composed of varied speeds: jogging, striding, sprinting, and walking. They can be performed on the road, a trail, an indoor track, or an outdoor track.

Fartlek run option #1 (choose one):

Road/Trail – Jog: 30 seonds – Sprint: 10 seconds – Walk: 20 seconds x 20:00/20 repetition

Indoor Track – Jog 1 lap – Sprint ½ lap – Walk ½ lap x 8 rounds/16 laps.

Outdoor Track – Jog ½ lap – Sprint ½ lap – Walk ½ lap x 5 rounds/7.5 laps.

Day 3

Continuous Run Day

Run:

Continuous work, as the name implies, is steady-state exercise with no rest breaks. These workouts can be done anywhere (running on the road, trail, track, field) or on an exercise device (treadmill, elliptical, stairclimber, rower).

Unlike most continuous runs, which are performed at a relatively low intensity, these will require you to up the intensity. The goal is to work as hard as you can without resting.

Ideally, your heart rate should remain at least 70% of maximum and just below the lactate threshold (the point where you can train the hardest but without the muscles becoming too acidic). Continuous workouts are no longer than 40 minutes, so make sure you get the most out of these relatively brief sessions.

Each workout includes a 3:00 warm up, designated work time, and 3:00 cool down.

Continuous run option #1:

• 3:00 warm up
• 18:00 work
• 3:00 cool down

Day 4

Swim and Strength Training Day

Swim:

All distances in meters.

Technique – depending on your event needs, either freestyle, backstroke, breaststroke, or butterfly.

The rest time between sets and bouts should be enough to allow you to perform the next
bout with effort.

All-out = all you can give
Moderate = 60% effort (challenging, but not exhausting)
Easy = low-effort swim (just get from point A to B)

Swimming option #1:

• 300 warm up
• 3 x 100 – alternate all-out, moderate, and easy
• 2 x 50 – all-out
• 2 x 200 – moderate
• 4 x 100 – alternate easy and all-out
• 1 x 300 all-out
• 1 x 200 moderate
• 1 x 100 cool down

Strength training:

Strength training workout #1:

Chest press – 2 sets x 15 repetitions

Leg press – 2 sets x 20 repetitions

Wide grip pulldown – 2 sets x 15 repetitions

Overhead press – 2 sets of 12 repetitions

Day 5

Swim and Your Choice?

Swim:

All distances in meters.

Technique – depending on your event needs, either freestyle, backstroke, breaststroke, or butterfly.

The rest time between sets and bouts should be enough to allow you to perform the next

bout with effort.

All-out = all you can give

Moderate = 60% effort (challenging, but not exhausting)
Easy = low-effort swim (just get from point A to B)

Swimming option #1:

• 300 warm up
• 3 x 100 – alternate all-out, moderate, and easy
• 2 x 50 – all-out
• 2 x 200 – moderate
• 4 x 100 – alternate easy and all-out
• 1 x 300 all-out
• 1 x 200 moderate
• 1 x 100 cool down

Your choice:

Choose any workout from the week and repeat it today.

Click on the number below that corresponds to the week of training you’re in.

Week 2

Day 1

Continuous Run and Strength Training Day

Run:

Continuous work, as the name implies, is steady-state exercise with no rest breaks. These workouts can be done anywhere (running on the road, trail, track, field) or on an exercise device (treadmill, elliptical, stairclimber, rower).

Unlike most continuous runs, which are performed at a relatively low intensity, these will require you to up the intensity. The goal is to work as hard as you can without resting.

Ideally, your heart rate should remain at least 70% of maximum and just below the lactate threshold (the point where you can train the hardest but without the muscles becoming too acidic). Continuous workouts are no longer than 40 minutes, so make sure you get the most out of these relatively brief sessions.

Each workout includes a 3:00 warm up, designated work time, and 3:00 cool down.

Continuous run option #1:

• 3:00 warm up
• 18:00 work
• 3:00 cool down

Strength:

Chest press – 2 sets x 15 repetitions

Leg press – 2 sets x 20 repetitions

Wide grip pulldown – 2 sets x 15 repetitions

Overhead press – 2 sets of 12 repetitions

Day 2

Swim and Interval or Fartlek Run Day

Swim:

All distances in meters.

Technique – depending on your event needs, either freestyle, backstroke, breaststroke, or butterfly.

The rest time between sets and bouts should be enough to allow you to perform the next

bout with effort.

All-out = all you can give

Moderate = 60% effort (challenging, but not exhausting)

Easy = low-effort swim (just get from point A to B)

Swimming option #2:

• 300 warm up
• 8 X 1:00 kick drills
• 2 X 200 moderate
• 2 X 100 all-out
• 2 X 50 all-out
• 3 X 100 easy
• 3 X 50 all-out
• 1 X 100 cool down

Interval or Fartlek run:

Interval training can accomplished via track running, agility drills, shuttle runs, rowing, stair-climbing, elliptical machines, etc.

The goal is to go all-out (hard effort), back off (easy effort), and repeat for the prescribed number of repetitions (bouts).

Intervals option #2:

• Warm up = 3:00
• Hard effort = 3:00
• Easy effort = 1:30
• Bouts = 7
• Cool down

(approximately a 35:00 session)

Fartlek runs are composed of varied speeds: jogging, striding, sprinting, and walking. They can be performed on the road, a trail, an indoor track, or an outdoor track.

Fartlek run option #2 (choose one):

Road/Trail – Jog: 30 seonds – Sprint: 10 seconds – Walk: 20 seconds x 25:00/25 repetitions

Indoor Track – Jog 1 lap – Sprint ½ lap – Walk ½ lap x 10 rounds/20 laps

Outdoor Track – Jog ½ lap – Sprint ½ lap – Walk ½ lap x 5 rounds/7.5 laps

Day 3

Continuous Run Day

Run:

Continuous work, as the name implies, is steady-state exercise with no rest breaks. These workouts can be done anywhere (running on the road, trail, track, field) or on an exercise device (treadmill, elliptical, stairclimber, rower).

Unlike most continuous runs, which are performed at a relatively low intensity, these will require you to up the intensity. The goal is to work as hard as you can without resting.

Ideally, your heart rate should remain at least 70% of maximum and just below the lactate threshold (the point where you can train the hardest but without the muscles becoming too acidic). Continuous workouts are no longer than 40 minutes, so make sure you get the most out of these relatively brief sessions.

Each workout includes a 3:00 warm up, designated work time, and 3:00 cool down.

Continuous run option #2:

• 3:00 warm up
• 21:00 work
• 3:00 cool down

Day 4

Swim and Strength Training Day

Swim:

All distances in meters.

Technique – depending on your event needs, either freestyle, backstroke, breaststroke, or butterfly.

The rest time between sets and bouts should be enough to allow you to perform the next
bout with effort.

All-out = all you can give
Moderate = 60% effort (challenging, but not exhausting)
Easy = low-effort swim (just get from point A to B)

Swimming option #2:

• 300 warm up
• 8 x 1:00 kick drills on the side of the pool
• 2 x 200 moderate
• 2 X 100 all-out
• 2 X 50 all-out
• 3 x 100 easy
• 3 X 50 all-out
• 1 X 100 cool down

Strength training:

Strength training workout #2:

Squats – 2 sets X 15 repetitions

Hamstring curls – 2 sets X 10 repetitions

Incline press – 2 sets X 12 repetitions

Upright row – 2 sets X 15 repetitions

Day 5

Swim and Your Choice?

Swim:

All distances in meters.

Technique – depending on your event needs, either freestyle, backstroke, breaststroke, or butterfly.

The rest time between sets and bouts should be enough to allow you to perform the next

bout with effort.

All-out = all you can give

Moderate = 60% effort (challenging, but not exhausting)
Easy = low-effort swim (just get from point A to B)

Swimming option #2:

• 300 warm up
• 8 x 1:00 kick drills on the side of the pool
• 2 x 200 moderate
• 2 X 100 all-out
• 2 X 50 all-out
• 3 x 100 easy
• 3 X 50 all-out
• 1 x 100 cool down

Your choice:

Choose any workout from the week and repeat it today.

Click on the number below that corresponds to the week of training you’re in.

Week 3

Day 1

Continuous Run and Strength Training Day

Run:

Continuous work, as the name implies, is steady-state exercise with no rest breaks. These workouts can be done anywhere (running on the road, trail, track, field) or on an exercise device (treadmill, elliptical, stairclimber, rower).

Unlike most continuous runs, which are performed at a relatively low intensity, these will require you to up the intensity. The goal is to work as hard as you can without resting.

Ideally, your heart rate should remain at least 70% of maximum and just below the lactate threshold (the point where you can train the hardest but without the muscles becoming too acidic). Continuous workouts are no longer than 40 minutes, so make sure you get the most out of these relatively brief sessions.

Each workout includes a 3:00 warm up, designated work time, and 3:00 cool down.

Continuous run option #3:

• 3:00 warm up
• 15:00 work
• 3:00 cool down

Strength:

These are very simple and brief workouts that address total body strength provided you work hard.

Chest press – 2 sets x 15 repetitions

Leg press – 2 sets x 20 repetitions

Wide grip pulldown – 2 sets x 15 repetitions

Overhead press – 2 sets of 12 repetitions

Day 2

Swim and Interval or Fartlek Run Day

Swim:

All distances in meters.

Technique – depending on your event needs, either freestyle, backstroke, breaststroke, or butterfly.

The rest time between sets and bouts should be enough to allow you to perform the next

bout with effort.

All-out = all you can give

Moderate = 60% effort (challenging, but not exhausting)

Easy = low-effort swim (just get from point A to B)

Swimming option #3:

• 300 warm up
• 6 X 100 cyce all-out, moderate, easy
• 4 X 200 moderate
• 2 X 100 easy
• 2 X 200 all-out
• 2 X 50 moderate
• 1 X 100 cool down

Interval or Fartlek run:

Interval training can accomplished via track running, agility drills, shuttle runs, rowing, stair-climbing, elliptical machines, etc.

The goal is to go all-out (hard effort), back off (easy effort), and repeat for the prescribed number of repetitions (bouts).

Intervals option #3:

• Warm up = 3:00
• Hard effort = 2:00
• Easy effort = 0:45
• Bouts = 10
• Cool down

(approximately a 30:00 session)

Fartlek runs are composed of varied speeds: jogging, striding, sprinting, and walking. They can be performed on the road, a trail, an indoor track, or an outdoor track.

Fartlek run option #3 (choose one):

Road/Trail – Jog: 30 seonds – Sprint: 10 seconds – Walk: 20 seconds x 20:00/20 repetitions

Indoor Track – Jog 1 lap – Sprint ½ lap – Walk ½ lap x 9 rounds/18 laps

Outdoor Track – Jog ½ lap – Sprint ½ lap – Walk ½ lap x 5 rounds/7.5 laps (same as last week, but faster)

Day 3

Continuous Run Day

Run:

Continuous work, as the name implies, is steady-state exercise with no rest breaks. These workouts can be done anywhere (running on the road, trail, track, field) or on an exercise device (treadmill, elliptical, stairclimber, rower).

Unlike most continuous runs, which are performed at a relatively low intensity, these will require you to up the intensity. The goal is to work as hard as you can without resting.

Ideally, your heart rate should remain at least 70% of maximum and just below the lactate threshold (the point where you can train the hardest but without the muscles becoming too acidic). Continuous workouts are no longer than 40 minutes, so make sure you get the most out of these relatively brief sessions.

Each workout includes a 3:00 warm up, designated work time, and 3:00 cool down.

Continuous run option #3:

• 3:00 warm up
• 15:00 work
• 3:00 cool down

Day 4

Swim and Strength Training Day

Swim:

All distances in meters.

Technique – depending on your event needs, either freestyle, backstroke, breaststroke, or butterfly.

The rest time between sets and bouts should be enough to allow you to perform the next
bout with effort.

All-out = all you can give
Moderate = 60% effort (challenging, but not exhausting)
Easy = low-effort swim (just get from point A to B)

Swimming option #3:

• 300 warm up
• 6 x 100 alternate all-out, moderate, easy
• 4 X 200 moderate
• 2 X 100 easy
• 2 X 200 all-out
• 2 X 50 moderate
• 1 X 100 cool down

Strength training:

Strength training workout #3:

Overhead press – 2 sets X 15 repetitions

Deadift – 2 sets X 15 repetitions

Low row – 2 sets X 12 repetitions

Bar or bench dip – 2 sets of max repetitions

Day 5

Swim and Your Choice?

Swim:

All distances in meters.

Technique – depending on your event needs, either freestyle, backstroke, breaststroke, or butterfly.

The rest time between sets and bouts should be enough to allow you to perform the next

bout with effort.

All-out = all you can give

Moderate = 60% effort (challenging, but not exhausting)
Easy = low-effort swim (just get from point A to B)

Swimming option #3:

• 300 warm up
• 6 x 100 alternate all-out, moderate, easy
• 4 X 200 moderate
• 2 X 100 easy
• 2 X 200 all-out
• 2 X 50 moderate
• 1 X 100 cool down

Your choice:

Choose any workout from the week and repeat it today.

Click on the number below that corresponds to the week of training you’re in.

Week 4

Day 1

Continuous Run and Strength Training Day

Run:

Continuous work, as the name implies, is steady-state exercise with no rest breaks. These workouts can be done anywhere (running on the road, trail, track, field) or on an exercise device (treadmill, elliptical, stairclimber, rower).

Unlike most continuous runs, which are performed at a relatively low intensity, these will require you to up the intensity. The goal is to work as hard as you can without resting.

Ideally, your heart rate should remain at least 70% of maximum and just below the lactate threshold (the point where you can train the hardest but without the muscles becoming too acidic). Continuous workouts are no longer than 40 minutes, so make sure you get the most out of these relatively brief sessions.

Each workout includes a 3:00 warm up, designated work time, and 3:00 cool down.

Continuous run option #4:

• 3:00 warm up
• 24:00 work
• 3:00 cool down

Strength:

These are very simple and brief workouts that address total body strength provided you work hard.

Chest press – 2 sets x 15 repetitions

Leg press – 2 sets x 20 repetitions

Wide grip pulldown – 2 sets x 15 repetitions

Overhead press – 2 sets of 12 repetitions

Day 2

Swim and Interval or Fartlek Run Day

Swim:

All distances in meters.

Technique – depending on your event needs, either freestyle, backstroke, breaststroke, or butterfly.

The rest time between sets and bouts should be enough to allow you to perform the next

bout with effort.

All-out = all you can give

Moderate = 60% effort (challenging, but not exhausting)

Easy = low-effort swim (just get from point A to B)

Swimming option #4:

• 300 warm up
• 6 X 1:00 kick drills on the side of the pool
• 2 X 300 moderate
• 4 X 100 alternate all-out and easy
• 6 X 50 all-out
• 4 X 100 easy
• 1 X 100 cool down

Interval or Fartlek run:

Interval training can accomplished via track running, agility drills, shuttle runs, rowing, stair-climbing, elliptical machines, etc.

The goal is to go all-out (hard effort), back off (easy effort), and repeat for the prescribed number of repetitions (bouts).

Intervals option #4:

• Warm up = 2:00
• Hard effort = 0:45
• Easy effort = 0:25
• Bouts = 15
• Cool down

(approximately a 20:00 session)

Fartlek runs are composed of varied speeds: jogging, striding, sprinting, and walking. They can be performed on the road, a trail, an indoor track, or an outdoor track.

Fartlek run option #4 (choose one):

Road/Trail – Jog: 20 seonds – Sprint: 35 seconds – Walk: 35 seconds x 25:00/16 repetitions

Indoor Track – Jog 1 lap – Sprint 1 lap – Walk ½ lap x 8 rounds/20 laps

Outdoor Track – Jog ½ lap – Sprint ½ lap – Walk ½ lap x 5 rounds/7.5 laps (same as last week, but faster)

Day 3

Continuous Run Day

Run:

Continuous work, as the name implies, is steady-state exercise with no rest breaks. These workouts can be done anywhere (running on the road, trail, track, field) or on an exercise device (treadmill, elliptical, stairclimber, rower).

Unlike most continuous runs, which are performed at a relatively low intensity, these will require you to up the intensity. The goal is to work as hard as you can without resting.

Ideally, your heart rate should remain at least 70% of maximum and just below the lactate threshold (the point where you can train the hardest but without the muscles becoming too acidic). Continuous workouts are no longer than 40 minutes, so make sure you get the most out of these relatively brief sessions.

Each workout includes a 3:00 warm up, designated work time, and 3:00 cool down.

Continuous run option #4:

• 3:00 warm up
• 24:00 work
• 3:00 cool down

Day 4

Swim and Strength Training Day

Swim:

All distances in meters.

Technique – depending on your event needs, either freestyle, backstroke, breaststroke, or butterfly.

The rest time between sets and bouts should be enough to allow you to perform the next
bout with effort.

All-out = all you can give
Moderate = 60% effort (challenging, but not exhausting)
Easy = low-effort swim (just get from point A to B)

Swimming option #4:

• 300 warm up
• 6 X 1:00 kick drills on the side of the pool
• 2 X 300 moderate
• 4 X 100 alternate all-out and easy
• 6 X 50 all-out
• 4 X 100 easy
• 1 X 100 cool down

Strength training:

Strength training workout #4:

Bodyweight squat – 2 sets x 30 to 60 repetitions

Abdominal – 2 sets x 25 repetitions

Close grip pulldown – 2 sets x 12 repetitions

Push up – 2 sets of maximum repetitions

Day 5

Swim and Your Choice?

Swim:

All distances in meters.

Technique – depending on your event needs, either freestyle, backstroke, breaststroke, or butterfly.

The rest time between sets and bouts should be enough to allow you to perform the next

bout with effort.

All-out = all you can give

Moderate = 60% effort (challenging, but not exhausting)
Easy = low-effort swim (just get from point A to B)

Swimming option #4:

• 300 warm up
• 6 X 1:00 kick drills on the side of the pool
• 2 X 300 moderate
• 4 X 100 alternate all-out and easy
• 6 X 50 all-out
• 4 X 100 easy
• 1 X 100 cool down

Your choice:

Choose any workout from the week and repeat it today.

Click on the number below that corresponds to the week of training you’re in.

Week 5

Day 1

Continuous Run and Strength Training Day

Run:

Continuous work, as the name implies, is steady-state exercise with no rest breaks. These workouts can be done anywhere (running on the road, trail, track, field) or on an exercise device (treadmill, elliptical, stairclimber, rower).

Unlike most continuous runs, which are performed at a relatively low intensity, these will require you to up the intensity. The goal is to work as hard as you can without resting.

Ideally, your heart rate should remain at least 70% of maximum and just below the lactate threshold (the point where you can train the hardest but without the muscles becoming too acidic). Continuous workouts are no longer than 40 minutes, so make sure you get the most out of these relatively brief sessions.

Each workout includes a 3:00 warm up, designated work time, and 3:00 cool down.

Continuous run option #5:

• 3:00 warm up
• 20:00 work
• 3:00 cool down

Strength:

Chest press – 2 sets x 15 repetitions

Leg press – 2 sets x 20 repetitions

Wide grip pulldown – 2 sets x 15 repetitions

Overhead press – 2 sets of 12 repetitions

Day 2

Swim and Interval or Fartlek Run Day

Swim:

All distances in meters.

Technique – depending on your event needs, either freestyle, backstroke, breaststroke, or butterfly.

The rest time between sets and bouts should be enough to allow you to perform the next

bout with effort.

All-out = all you can give

Moderate = 60% effort (challenging, but not exhausting)

Easy = low-effort swim (just get from point A to B)

Swimming option #5:

• 300 warm up
• 1 x 800 – moderate
• 4 x 200 – moderate
• 2 x 100 – alternate easy and all-out
• 3 x 200 alternate easy, all-out, and moderate
• 4 x 50 alternate moderate and all-out
• 1 x 100 cool down

Interval or Fartlek run:

Interval training can accomplished via track running, agility drills, shuttle runs, rowing, stair-climbing, elliptical machines, etc.

The goal is to go all-out (hard effort), back off (easy effort), and repeat for the prescribed number of repetitions (bouts).

Intervals option #5:

• Warm up = 3:00
• Hard effort = 1:30
• Easy effort = 1:00
• Bouts = 13
• Cool down

(approximately a 35:00 session)

Fartlek runs are composed of varied speeds: jogging, striding, sprinting, and walking. They can be performed on the road, a trail, an indoor track, or an outdoor track.

Fartlek run option #5 (choose one):

Road/Trail – Jog: 20 seonds – Sprint: 35 seconds – Walk: 35 seconds x 30:00/16 repetitions

Indoor Track – Jog 1 lap – Sprint 1 lap – Walk ½ lap x 6 rounds/15 laps

Outdoor Track – Jog ½ lap – Sprint ½ lap – Walk ½ lap x 5 rounds/7.5 laps (same as last week, but faster)

Day 3

Continuous Run Day

Run:

Continuous work, as the name implies, is steady-state exercise with no rest breaks. These workouts can be done anywhere (running on the road, trail, track, field) or on an exercise device (treadmill, elliptical, stairclimber, rower).

Unlike most continuous runs, which are performed at a relatively low intensity, these will require you to up the intensity. The goal is to work as hard as you can without resting.

Ideally, your heart rate should remain at least 70% of maximum and just below the lactate threshold (the point where you can train the hardest but without the muscles becoming too acidic). Continuous workouts are no longer than 40 minutes, so make sure you get the most out of these relatively brief sessions.

Each workout includes a 3:00 warm up, designated work time, and 3:00 cool down.

Continuous run option #5:

• 3:00 warm up
• 20:00 work
• 3:00 cool down

Day 4

Swim and Strength Training Day

Swim:

All distances in meters.

Technique – depending on your event needs, either freestyle, backstroke, breaststroke, or butterfly.

The rest time between sets and bouts should be enough to allow you to perform the next
bout with effort.

All-out = all you can give
Moderate = 60% effort (challenging, but not exhausting)
Easy = low-effort swim (just get from point A to B)

Swimming option #5:

• 300 warm up
• 1 x 800 – moderate
• 4 x 200 – moderate
• 2 x 100 – alternate easy and all-out
• 3 x 200 alternate easy, all-out, and moderate
• 4 x 50 alternate moderate and all-out
• 1 x 100 cool down

Strength training:

Strength training workout #1:

Chest press – 2 sets x 15 repetitions

Leg press – 2 sets x 20 repetitions

Wide grip pulldown – 2 sets x 15 repetitions

Overhead press – 2 sets of 12 repetitions

Day 5

Swim and Your Choice?

Swim:

All distances in meters.

Technique – depending on your event needs, either freestyle, backstroke, breaststroke, or butterfly.

The rest time between sets and bouts should be enough to allow you to perform the next

bout with effort.

All-out = all you can give

Moderate = 60% effort (challenging, but not exhausting)
Easy = low-effort swim (just get from point A to B)

Swimming option #5:

• 300 warm up
• 1 x 800 – moderate
• 4 x 200 – moderate
• 2 x 100 – alternate easy and all-out
• 3 x 200 alternate easy, all-out, and moderate
• 4 x 50 alternate moderate and all-out
• 1 x 100 cool down

Your choice:

Choose any workout from the week and repeat it today.

Click on the number below that corresponds to the week of training you’re in.

Week 6

Day 1

Continuous run

3:00 warm up

33:00 work

3:00 cool down

Strength

Squats – 2 sets X 15 repetitions

Hamstring curls – 2 sets X 10 repetitions

Incline press – 2 sets X 12 repetitions

Upright row – 2 sets X 15 repetitions

Day 2

Swim

300 warm up

10X 1:00 kick drills on the side of the pool

4X100 all-out

4X50 easy

10X50 alternate all, moderate, easy

2X100 moderate

1X100 cool down

Fartlek Intervals Option #6

Road/Trail – Jog: 20 seconds – Sprint: 35 seconds – Walk: 35 seconds x 25:00/16 reps.

Indoor Track – Jog 1 lap – Sprint 1lap – Walk ½ lap x 7 rounds/18 laps.

Outdoor Track – Same as Fartlek #5, but do it in less time.

Interval Run Option #6

• Warm up = 1:30
• Hard effort = 0:20
• Easy effort = 0:10

Bouts = 10

• Easy effort = 3:30
• Hard effort = 0:20
• Easy effort = 0:10

Bouts = 10

Cool down

(approximately a 15:00 session)

Day 3

Day 4

Day 5

Swim

300 warm up

10X 1:00 kick drills on the side of the pool

4X100 all-out

4X50 easy

10X50 alternate all, moderate, easy

2X100 moderate

1X100 cool down

+ Your choice strength or endurance- repeat any workout from this week.

Click on the number below that corresponds to the week of training you’re in.

Week 7

Day 1

Continuous run

3:00 warm up

18:00 work

3:00 cool down

Strength

Overhead press – 2 sets x 15 repetitions

Deadlift – 2 sets x 15 repetitions

Low row – 2 sets x 12 repetitions

Bar or bench dip – 2 sets of maximum repetitions

Day 2

Day 3

Continuous run

3:00 warm up

18:00 work

3:00 cool down

Day 4

Swim

300 warm up
3 x 100 – alternate all-out, moderate, and easy
2 x 50 – all-out
2 x 200 – moderate
4 x 100 – alternate easy and all-out
1 x 300 all-out

1 x 200 moderate

1 x 100 cool down

Strength

Overhead press – 2 sets x 15 repetitions

Deadlift – 2 sets x 15 repetitions

Low row – 2 sets x 12 repetitions

Bar or bench dip – 2 sets of maximum repetitions

Day 5

Swim

300 warm up
3 x 100 – alternate all-out, moderate, and easy
2 x 50 – all-out
2 x 200 – moderate
4 x 100 – alternate easy and all-out
1 x 300 all-out

1 x 200 moderate

1 x 100 cool down

+ Your choice strength or endurance- repeat any workout from this week.

Click on the number below that corresponds to the week of training you’re in.

Week 8

Day 1

Continuous run

3:00 warm up

21:00 work

3:00 cool down

Strength

Bodyweight squat – 2 sets x 30 to 60 repetitions

Abdominal – 2 sets x 25 repetitions

Close grip pulldown – 2 sets x 12 repetitions

Push up – 2 sets of maximum repetitions

Day 2

Swim

300 Warm up

8 x 1:00 kick drills on the side of the pool

2 x 200 moderate

2 x 100 all-out

2 x 50 all-0ut

3 x 100 easy

3 x 50 all-out

1 x 100 cool down

Fartlek Intervals Option #2 (choose one)

Road/Trail – Jog: 30 – Sprint: 10 – Walk: 20 x 25:00/25 reps.

Indoor Track – Jog 1 lap – Sprint ½ lap – Walk ½ lap x 10 rounds/20 laps.

Outdoor Track – Same as Fartlek #1, but do it in less time.

Interval Run Option #2

Warm up = 3:00

Hard effort = 3:00

Easy effort = 1:30

Bouts = 7

Cool down

(approximately a 35:00 session)

Day 3

Continuous run

3:00 warm up

21:00 work

3:00 cool down

Day 4

Swim

300 Warm up

8 x 1:00 kick drills on the side of the pool

2 x 200 moderate

2 x 100 all-out

2 x 50 all-0ut

3 x 100 easy

3 x 50 all-out

1 x 100 cool down

Strength

Bodyweight squat – 2 sets x 30 to 60 repetitions

Abdominal – 2 sets x 25 repetitions

Close grip pulldown – 2 sets x 12 repetitions

Push up – 2 sets of maximum repetitions

Day 5

Click on the number below that corresponds to the week of training you’re in.

Week 9

Day 1

Continuous run option #3:

• 3:00 warm up
• 15:00 work
• 3:00 cool down

Strength:

Chest press – 2 sets x 15 repetitions

Leg press – 2 sets x 20 repetitions

Wide grip pulldown – 2 sets x 15 repetitions

Overhead press – 2 sets of 12 repetitions

Day 2

Swimming option #3:

• 300 warm up
• 6 X 100 cyce all-out, moderate, easy
• 4 X 200 moderate
• 2 X 100 easy
• 2 X 200 all-out
• 2 X 50 moderate
• 1 X 100 cool down

Running Intervals option #3:

• Warm up = 3:00
• Hard effort = 2:00
• Easy effort = 0:45
• Bouts = 10
• Cool down

(approximately a 30:00 session)

Fartlek run option #3 (choose one):

Road/Trail – Jog: 30 seonds – Sprint: 10 seconds – Walk: 20 seconds x 20:00/20 repetitions

Indoor Track – Jog 1 lap – Sprint ½ lap – Walk ½ lap x 9 rounds/18 laps

Outdoor Track – Jog ½ lap – Sprint ½ lap – Walk ½ lap x 5 rounds/7.5 laps (same as last week, but faster)

Day 3

Continuous run option #3:

• 3:00 warm up
• 15:00 work
• 3:00 cool down

Day 4

Swimming option #3:

• 300 warm up
• 6 X 100 cyce all-out, moderate, easy
• 4 X 200 moderate
• 2 X 100 easy
• 2 X 200 all-out
• 2 X 50 moderate
• 1 X 100 cool down

Strength:

Chest press – 2 sets x 15 repetitions

Leg press – 2 sets x 20 repetitions

Wide grip pulldown – 2 sets x 15 repetitions

Overhead press – 2 sets of 12 repetitions

Day 5

Click on the number below that corresponds to the week of training you’re in.

Week 10

Day 1

Continuous run option #4:

• 3:00 warm up
• 24:00 work
• 3:00 cool down

Strength:

Chest press – 2 sets x 15 repetitions

Leg press – 2 sets x 20 repetitions

Wide grip pulldown – 2 sets x 15 repetitions

Overhead press – 2 sets of 12 repetitions

Day 2

Swimming option #4:

• 300 warm up
• 6 X 1:00 kick drills on the side of the pool
• 2 X 300 moderate
• 4 X 100 alternate all-out and easy
• 6 X 50 all-out
• 4 X 100 easy
• 1 X 100 cool down

Running Intervals option #4:

• Warm up = 2:00
• Hard effort = 0:45
• Easy effort = 0:25
• Bouts = 15
• Cool down

(approximately a 20:00 session)

Fartlek run option #4 (choose one):

Road/Trail – Jog: 20 seonds – Sprint: 35 seconds – Walk: 35 seconds x 25:00/16 repetitions

Indoor Track – Jog 1 lap – Sprint 1 lap – Walk ½ lap x 8 rounds/20 laps

Outdoor Track – Jog ½ lap – Sprint ½ lap – Walk ½ lap x 5 rounds/7.5 laps (same as last week, but faster)

Day 3

Continuous run option #4:

• 3:00 warm up
• 24:00 work
• 3:00 cool down

Day 4

Swimming option #4:

• 300 warm up
• 6 X 1:00 kick drills on the side of the pool
• 2 X 300 moderate
• 4 X 100 alternate all-out and easy
• 6 X 50 all-out
• 4 X 100 easy
• 1 X 100 cool down

Strength:

Chest press – 2 sets x 15 repetitions

Leg press – 2 sets x 20 repetitions

Wide grip pulldown – 2 sets x 15 repetitions

Overhead press – 2 sets of 12 repetitions

Day 5

Click on the number below that corresponds to the week of training you’re in.

Week 11

Day 1

Continuous run option #5:

• 3:00 warm up
• 20:00 work
• 3:00 cool down

Strength:

Chest press – 2 sets x 15 repetitions

Leg press – 2 sets x 20 repetitions

Wide grip pulldown – 2 sets x 15 repetitions

Overhead press – 2 sets of 12 repetitions

Day 2

Swimming option #5:

• 300 warm up
• 1 x 800 – moderate
• 4 x 200 – moderate
• 2 x 100 – alternate easy and all-out
• 3 x 200 alternate easy, all-out, and moderate
• 4 x 50 alternate moderate and all-out
• 1 x 100 cool down

Running Intervals option #5:

• Warm up = 3:00
• Hard effort = 1:30
• Easy effort = 1:00
• Bouts = 13
• Cool down

(approximately a 35:00 session)

Fartlek run option #5 (choose one):

Road/Trail – Jog: 20 seonds – Sprint: 35 seconds – Walk: 35 seconds x 30:00/16 repetitions

Indoor Track – Jog 1 lap – Sprint 1 lap – Walk ½ lap x 6 rounds/15 laps

Outdoor Track – Jog ½ lap – Sprint ½ lap – Walk ½ lap x 5 rounds/7.5 laps (same as last week, but faster)

Day 3

Continuous run option #5:

• 3:00 warm up
• 20:00 work
• 3:00 cool down

Day 4

Swimming option #5:

• 300 warm up
• 1 x 800 – moderate
• 4 x 200 – moderate
• 2 x 100 – alternate easy and all-out
• 3 x 200 alternate easy, all-out, and moderate
• 4 x 50 alternate moderate and all-out
• 1 x 100 cool down

Strength:

Chest press – 2 sets x 15 repetitions

Leg press – 2 sets x 20 repetitions

Wide grip pulldown – 2 sets x 15 repetitions

Overhead press – 2 sets of 12 repetitions

Day 5

Click on the number below that corresponds to the week of training you’re in.

Week 12

Day 1

Continuous run

3:00 warm up

33:00 work

3:00 cool down

Strength

Squats – 2 sets X 15 repetitions

Hamstring curls – 2 sets X 10 repetitions

Incline press – 2 sets X 12 repetitions

Upright row – 2 sets X 15 repetitions

Day 2

Swim

300 warm up

10X 1:00 kick drills on the side of the pool

4X100 all-out

4X50 easy

10X50 alternate all, moderate, easy

2X100 moderate

1X100 cool down

Fartlek Intervals Option #6

Road/Trail – Jog: 20 seconds – Sprint: 35 seconds – Walk: 35 seconds x 25:00/16 reps.

Indoor Track – Jog 1 lap – Sprint 1lap – Walk ½ lap x 7 rounds/18 laps.

Outdoor Track – Same as Fartlek #5, but do it in less time.

Interval Run Option #6

• Warm up = 1:30
• Hard effort = 0:20
• Easy effort = 0:10

Bouts = 10

• Easy effort = 3:30
• Hard effort = 0:20
• Easy effort = 0:10

Bouts = 10

Cool down

(approximately a 15:00 session)

Day 3