Training for Week Example

TRAINING: Example Week of:
Monday, 2011
Warm Up: 5'-10'
Workout Goal: Steady + AT
Time/Distance: 3k, 2.5k, 2k = 7.5K
Stroke Rate Structure: 3k+24, 2.5K+20, 2k+16
Rest: 4' between set
Tuesday, 2011
Warm Up: 5'-10'
Workout Goal: Weights/Cross Train
Time/Distance: Warm Up and Weight Circuit:40-50’
Stroke Rate Structure:
Rest:
Wednesday, 2011
Warm Up: 5'-10'
Workout Goal: O-AT interval
Time/Distance: 5x800
Stroke Rate Structure: 200+4, 200+9,200+7,200+4
Rest: 5'
Thursday, 2011
Warm Up: 5'-10'
Workout Goal: Steady State
Time/Distance: 2x5K
Stroke Rate Structure: 2K+24,1K+20,2K+24
Rest: 3'30»
Friday, 2011
Warm Up: 5'-10'
Workout Goal: CROSS TRAIN
Time/Distance:50-60’Steady State/RUN
Stroke Rate Structure:
Rest: