Only 16 weeks until XTERRA Spain.
This training plan contains the "core set" of the workout.
Warm ups for all workouts are the same:
Warm up for swim workouts:
100m reverse individual medley as follows: 25m freestyle, 25m breast stroke, 25m back stroke, 25m butterfly. A slow and relaxed pace.
200m of technique drills:
50m Kick, 50m catch up drill, 50m fists (swim with closed fists), 50m alternating side drill (see the video below).
Warm up for bike workouts:
10min spinning a light gear.
Warm up for run workouts:
5min light jogging.
XTERRA Spain Championship:
Monday 03 February 2014
Swim: 5x200m with 30sec rest between each 200m
Bike: 20km MTB or 40km road bike
Tuesday 04 February 2014
Swim: 1x1250m with pull buoy. Easy pace.
Run: 45min at conversational pace.
Wednesday 05 February 2014
Bike: 25km MTB or 50km road bike
Thursday 06 February 2014
Swim: 5x250m with 30sec rest between each 200m
Run: 40min at conversational pace
Friday 07 February 2014
Rest day
Saturday 08 February 2014
Run: 60min at conversational pace
Sunday 09 February 2014
Bike: 35km MTB or 70km road bike. At least half of the distance uphill.
Run: 15min transition run straight off the bike.
This is XTERRA
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