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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.
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 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
Continuous run
3:00 warm up
33:00 work
3:00 cool down
Day 4
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
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 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.
