Training Plan For XTERRA Spain: Week 17 (with videos)

Only 17 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 27 January 2013
Swim: 5x200m with 30sec rest between each 200m
Bike: 20km MTB or 30km road bike

Tuesday 28 January 2013
Swim: 1x1250m with pull buoy. Easy pace.
Run: 45min at conversational pace.

Wednesday 29 January 2013
Bike: 25km MTB or 50km road bike

Thursday 30 January 2013
Swim: 5x200m with 30sec rest between each 200m
Run: 35min at conversational pace

Friday 31 January 2013
Rest day

Saturday 01 February 2013
Run: 55min at conversational pace

Sunday 02 February 2013
Bike: 23km MTB or 60km road bike. At least half of the distance uphill.
Run: 10min transition run straight off the bike.

This is XTERRA
LIVE MORE / VIVE MAS

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