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06 February 2012 Benjamin Summers

Train With Us for Angel's-Week 2


This week's goal: "Build consistency and momentum by all workouts" (good luck!!)
 
Tuesday:
Cycle- 1 hour: Warm up about 20 min; 7x1 min. hill climbs with 2 min. active recoveries; cool 20 min.
 
Wednesday:
Swim: Warm 250
Drills 8x25 (10 rest)
6x100 (5) moderate
6x25 (10) fast
kicks 6x25 (15)
cool 250= 1600m
 
Run: 30 min (with 8x30 sec. bursts with 30 sec. recoveries mixed in)
 
Thursday: Cycle- 1 hour steady
 
Friday:
Swim: Warm 250
Drills 8x25 (10)
5x150 (50 build/25 descend...); (15 sec rest)
5x25 fast (20)
kicks 6x25 (15)
cool 250= 1725m
 
Run: 35 min. + 4x20 sec strides with 40 sec. recoveries
 
Saturday:
Cycle: 1 hour steady + 10 min. run right afterwards.
 
Sunday:
Run: 35 min. steady
 
Swim: Warm up 250
800 straight
Cool 250 = 1300m

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