Monday, March 7, 2011

training programme week 7th March

Monday, 7th March


Swimming:

800m (600 crawl + 200backstroke) 30" breaks
8x50m crawl (every 1")
1500m crawl
200m backstroke
10x100m crawl (every 2") - last 25m intense
8x50m (4 crawl, 4 backstroke) 20" breaks
200m crawl gentle
total: 4500m



Tuesday, 8th March


Flexes:

1000 sit-ups
1000 press ups
100 pull ups
50 one armed press ups (25 each arm)

Cycling: 30km, 500m rise



Wednesday, 9th March


Tennis match



Thursday, 10th March


Same as Tuesday



Friday, 11th March


Swimming:

2x1000m crawl (soft, more intense)
500m legs only, with flippers
8x100m crawl every 1'45" (4 with padles)
200m gentle
total: 3500m



Saturday, 12th March


Skiing, if not, same as Tuesday



Sunday, 13th March


Skiing, if not, rest

No comments:

Post a Comment