Train to Win in 24 Weeks: Masters Swimming and 5K Running Events - Page 10

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 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

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 strength or endurance- repeat any workout from this week.

 

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

 

 

Topic: 

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.