Train to Win in 24 Weeks: Masters Swimming and 5K Running Events - Page 8

Tom Kelso

Contributor - Strength and Conditioning

St. Louis, Illinois, United States

Strength and Conditioning

This cycle of the Mature Athlete Workouts is a 24-week fitness program with two foci: weeks 1-12 focus on winning a Master's swimming competition while weeks 13-24 focus on winning a 5k run event.

 

There are 5 training days and 2 rest days per week, per the training template. Please note that days one through seven on the training template do not necessarily correspond to days one through five of the workout listing. This is because some may have to vary the schedule slightly. Rest days are not included in the workouts listing.

 

Train to Win in 24 Weeks: Masters Swimming and 5K Running Events - Workouts, mature athlete, Elite Programming, Elite Workout Programs, Mature Athlete Cycle 9

 

It is important to record your workout data from session to session. The amount of resistance used, number of repetitions achieved, workout completion time, and any other pertinent information should be documented to assure you are progressing.

 

Be sure to warm up and cool down properly for each training session.

 

Be sure you are working within your abilities. Injuries are possible and can spoil your entire training plan. Keep joint safety and reasonable training volume in mind.

 

 

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

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

 

+ 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.

 

 

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