Olympic Distance Training

It has been a few weeks since I last shared my sprint race experience, and while I enjoyed the following week after the race off for recovery by Wednesday my body craved a workout. Instead I spent my time reading but maybe I needed a sandy beach with unlimited sun because I sure wish I was the lady in the picture below right now. Not that it matters right now because there is no time to think about leisure-filled days.

Currently I am on week four of my olympic distance training. Here's a quick look at a week's worth of training. (Note; the double training sessions in one way are not meant to be back-to-back. I do one in the morning and the other at night.)

Week 3

Monday:

Bike: 15 miles

15 min. warm-up, ride at low HR, cool down to 100 bpm

Swim: 750 yards

warm-up: 200 easy

Main set: 8 x 50’s, 10” rest between each

swim down: 150 easy

Tuesday:

Run: 20 minutes

5 - 10 - 5, warm-up for 5 minutes, run 10 min. mile, cool down for 5.

Swim: 1000 yards

warm-up: 300 easy

Main set: 10 x 50’s, 10” rest between each

swim down: 200 easy

Wednesday: Bike 15 miles

Warm-up for 15 min., ride at upper HR, cool down

Thursday:

Run: 20 minutes

5 - 10 - 5, warm-up for 5 minutes, run 10 min. mile, cool down for 5.

Swim: 1250 yards

warm-up: 300

Main set: 16 x 50’s, 15” rest between each

swim down: 150

Friday: OFF

Saturday: Run 35 minutes

7 - 20 - 7

Sunday: Bike 25 miles

Warm-up for 20 minutes, stay within HR, cool down.

This training plan is comprised of 18 weeks and stays pretty much the same, with the exception of the fluctuation of distance and time. Click Here for the whole plan. It is also recommended to incorporate two sessions of weightlifting, I will most likely do so on Wednesday and one of the weekend days (first I have to find three pound weights since my arms are very weak.)

So far sessions are good. I think my strength is the bike. Time for practicing in a wet suit is near. Here's to always moving forward.