Trying to post the workouts I do every week would be too time consuming, and probably just plain boring. I try to occasionally post workouts, as an example of what I do to train. Hopefully, it gives people an idea of what I am doing, they can compare to what they are doing, and/or they can comment and question me.
Depending on the LA Fitness, treadmill is either min/mi or mph.
I would say this is an average of 3 weeks while I am training and not racing, basically Jan - May/June.
Monday 1/21/13 - No workout
Tuesday 1/22/13
Bike - 70 minutes on trainer at home. 35 minute warm-up and then 20 x 30 sec hard/30 sec ez, warm down rest of time.
Wednesday 1/23/13
Swim - 400fr, 200k, 300pull. 2x(4x50 (1-12.5fast\37.5ez, 2-25fast\25ez, 3-37.5fast\12.5ez, 4 AFAP) 100pull), 2x400, 200fast, 4x100 = 2900 yards about 60minutes
Bike - 30 minutes at home on trainer, mostly ez
Thursday 1/24/13
Run - 30 minutes on treadmill at LA Fitness. 5 minute warmup. 3x(2.5% incline at 8:15min/mi for 1 minute, then 1 minute at same pace at 1%incline). Then 3x(3.5% incline at 8:15min/mi for 1 minute, then 1 minute at same pace at 1% incline). Then 1 minute at 4.5% incline at 8:15min/mi pace. Then 5 minutes at 1% incline at 8 min/mi pace. 4x(30 sec at 7min/mi pace, then 30 sec at 8min/mi pace). Cool down rest of time.
Friday 1/25/13
Strength - 30 minutes at LA Fitness. 3x15 of each, triceps biceps, chest press, seated row, seated dip, back extension, prone ab machine, ball wall squats, and leg lifts). Then planks, about 20-30 seconds on each side and flat.
Saturday 1/26/13
Run - LA Fitness on treadmill for 40 minutes. 5 min warmup then, 5x(3min at 8MPH, 2min at 7MPH) then 3min at 8.2MPH and 2min at 7MPH, then 3min at 8.5MPH and 2min at 7MPH. Then warm down. All at 1% incline.
Sunday 1/27/13
Bike - Spin class at LA Fitness for 69.5 minutes. Did not track exact workout details. Alternate between high resistance (50-70rpm), medium (70rpm-90rpm), low (100+rpm). Most work done at high and low and rest done at medium.
Run - At LA Fitness on treadmill, right after spin class, for 12 minutes. Get on treadmill and run as hard as I can for 10 minutes (average 7:20 min/mi pace). Cool down last 2 minutes.
Week total = 5.695 hours
Swim - 1 hour and 2900 yards
Bike - 2.825 hours
Run - 1.37 hours
Strength - 0.5 hours
Monday 1/28/13
Bike - At home on trainer, for 40 minutes. 20min moderate, 10min increase pace and resistance, 10min increase pace and resistance.
Tuesday 1/29/13
Strength - 30 minutes at LA Fitness. Kind of max lift workout day, mostly legs. 10, 5, 3, 1 reps, and keep doing 1 rep and increase weight until I cannot lift anymore. Leg press, leg curl, seated leg curl, leg extension, seated ab machine, back extension, seated row, seated dips
Wednesday 1/30/13
Swim - 5x200(fr, k, drill, pull). 2x(100( 50k twist, 25overkick, 25swim), 4x50(1ez k, 2 75%, 3 85%, 4 all out), 250 pull). 3x100k, 150swim, 3x50 kick on back, 100 swim = 2800 yards and 60 minutes.
Thursday 1/31/13
Run - 35 minutes on treadmill at LA Fitness. 1% incline, 5 min warmup and then run about 28 min at 7:40min/mi or faster, then cool down last 2 min. Did this workout around lunch time
Bike - At home on trainer. Low resistance for 25 minutes at a steady pace.
Friday 2/1/13 - No workout
Saturday 2/2/13
Run - 45 minutes at LA Fitness on treadmill. First 15 minutes warmup to 7.2mph at 1% incline. 5x increased incline (1-3 at 2.5% and 4-5 at 3.5%) for 1 minute then 1 minute at 1%, all at 7.2mph. Then 1% at 7.2mph until 30minute mark. Then 5x(30 sec at 8.5mph and 30sec at 7.2mph), then at about 39:30 mark, 0.1 mile at 7.7mph, 0.1 mile 8.2mph, 0.1 mile at 8.6mph, then cool down last 2 minutes.
Sunday 2/3/13
Monday 2/4/13
Swim - 800fr, 2x25 alt side k, 2x50(3 stroke, 5k), 2x50(fingertip catchup), 2x25 sit kick, 200 (overkick odd lengths), 6x50k fins and board, 400 (increase k every 100), 2x150pull@2:30, 2x100pull@1:45, 4x100@0:50 = 2800 yards and about 60 minutes
Bike - At home on trainer for about 25 minutes at steady moderate, sometimes harder, pace.
Tuesday 2/5/14
Bike - At home on trainer for 60 minutes. 15 minute warmup. Then 30x 30 sec hard and 30 sec ez. Then warm down rest of time.
Wednesday 2/6/14
Swim - 400fr, 2x25 rotate dr, 2x25 zipper, 150pull, 2x50 board wag, 100pull, 6x25dr, 100pull, 2x150(75fr, 50back, 25br and 25fr, 75back, 50br), 4x125(2pull and 2k), 3x300 (in ~4:58 out at 5:30) = 2700 yards in about 60 minutes
Thursday 2/7/13
Strength - At LA Fitness for about 25 minutes. 3x15 (bicep, tricep, chest press, seated row, lats, crunch machine, back extension, raised leg lifts)
Run - At LA Fitness on treadmill, immediately after strength, for 20.5minutes. 5min warmup to ~8:30min/mi. 13 minutes at about 7:30min/mi, faster than 7min/mi for 0.2mi. Then cool down
Friday 2/8/13
Swim - 300fr, 200k fins, 300pull, 200dr, 300(every 4th nf), 4x(50k, 2x25sprint, 100pull), 4x50k (25d, 25fr), 4x(2x25 dr/fr) = 2700 yards for about 55 minutes.
Saturday 2/9/13
Run - At LA Fitness on treadmill for 45 minutes. 25min warmup, speed from 6mph - 7.2mph. Then speed 5x(30sec at 8mph and 30sec at 7.5mph), then 5min at 7.5mph, then 5x(30sec at 8.1mph and 30sec at 7.5mph), then 4min at 7.5mph, then 1min at 8.3mph.
Sunday 2/10/13
Bike - At home on trainer for 30minutes. Steady moderate.
Depending on the LA Fitness, treadmill is either min/mi or mph.
I would say this is an average of 3 weeks while I am training and not racing, basically Jan - May/June.
Monday 1/21/13 - No workout
Tuesday 1/22/13
Bike - 70 minutes on trainer at home. 35 minute warm-up and then 20 x 30 sec hard/30 sec ez, warm down rest of time.
Wednesday 1/23/13
Swim - 400fr, 200k, 300pull. 2x(4x50 (1-12.5fast\37.5ez, 2-25fast\25ez, 3-37.5fast\12.5ez, 4 AFAP) 100pull), 2x400, 200fast, 4x100 = 2900 yards about 60minutes
Bike - 30 minutes at home on trainer, mostly ez
Thursday 1/24/13
Run - 30 minutes on treadmill at LA Fitness. 5 minute warmup. 3x(2.5% incline at 8:15min/mi for 1 minute, then 1 minute at same pace at 1%incline). Then 3x(3.5% incline at 8:15min/mi for 1 minute, then 1 minute at same pace at 1% incline). Then 1 minute at 4.5% incline at 8:15min/mi pace. Then 5 minutes at 1% incline at 8 min/mi pace. 4x(30 sec at 7min/mi pace, then 30 sec at 8min/mi pace). Cool down rest of time.
Friday 1/25/13
Strength - 30 minutes at LA Fitness. 3x15 of each, triceps biceps, chest press, seated row, seated dip, back extension, prone ab machine, ball wall squats, and leg lifts). Then planks, about 20-30 seconds on each side and flat.
Saturday 1/26/13
Run - LA Fitness on treadmill for 40 minutes. 5 min warmup then, 5x(3min at 8MPH, 2min at 7MPH) then 3min at 8.2MPH and 2min at 7MPH, then 3min at 8.5MPH and 2min at 7MPH. Then warm down. All at 1% incline.
Sunday 1/27/13
Bike - Spin class at LA Fitness for 69.5 minutes. Did not track exact workout details. Alternate between high resistance (50-70rpm), medium (70rpm-90rpm), low (100+rpm). Most work done at high and low and rest done at medium.
Run - At LA Fitness on treadmill, right after spin class, for 12 minutes. Get on treadmill and run as hard as I can for 10 minutes (average 7:20 min/mi pace). Cool down last 2 minutes.
Week total = 5.695 hours
Swim - 1 hour and 2900 yards
Bike - 2.825 hours
Run - 1.37 hours
Strength - 0.5 hours
Monday 1/28/13
Bike - At home on trainer, for 40 minutes. 20min moderate, 10min increase pace and resistance, 10min increase pace and resistance.
Tuesday 1/29/13
Strength - 30 minutes at LA Fitness. Kind of max lift workout day, mostly legs. 10, 5, 3, 1 reps, and keep doing 1 rep and increase weight until I cannot lift anymore. Leg press, leg curl, seated leg curl, leg extension, seated ab machine, back extension, seated row, seated dips
Wednesday 1/30/13
Swim - 5x200(fr, k, drill, pull). 2x(100( 50k twist, 25overkick, 25swim), 4x50(1ez k, 2 75%, 3 85%, 4 all out), 250 pull). 3x100k, 150swim, 3x50 kick on back, 100 swim = 2800 yards and 60 minutes.
Thursday 1/31/13
Run - 35 minutes on treadmill at LA Fitness. 1% incline, 5 min warmup and then run about 28 min at 7:40min/mi or faster, then cool down last 2 min. Did this workout around lunch time
Bike - At home on trainer. Low resistance for 25 minutes at a steady pace.
Friday 2/1/13 - No workout
Saturday 2/2/13
Run - 45 minutes at LA Fitness on treadmill. First 15 minutes warmup to 7.2mph at 1% incline. 5x increased incline (1-3 at 2.5% and 4-5 at 3.5%) for 1 minute then 1 minute at 1%, all at 7.2mph. Then 1% at 7.2mph until 30minute mark. Then 5x(30 sec at 8.5mph and 30sec at 7.2mph), then at about 39:30 mark, 0.1 mile at 7.7mph, 0.1 mile 8.2mph, 0.1 mile at 8.6mph, then cool down last 2 minutes.
Sunday 2/3/13
Bike - Spin class at LA Fitness for 64 minutes. Did not track exact workout details. Alternate between high resistance (50-70rpm), medium (70rpm-90rpm), low (100+rpm). Most work done at high and low and rest done at medium.
Week total = 4.98 hours
Swim - 1 hour and 2800 yards
Bike - 2.15 hours
Run - 1.33 hours
Strength - 0.5 hours
Monday 2/4/13
Swim - 800fr, 2x25 alt side k, 2x50(3 stroke, 5k), 2x50(fingertip catchup), 2x25 sit kick, 200 (overkick odd lengths), 6x50k fins and board, 400 (increase k every 100), 2x150pull@2:30, 2x100pull@1:45, 4x100@0:50 = 2800 yards and about 60 minutes
Bike - At home on trainer for about 25 minutes at steady moderate, sometimes harder, pace.
Tuesday 2/5/14
Bike - At home on trainer for 60 minutes. 15 minute warmup. Then 30x 30 sec hard and 30 sec ez. Then warm down rest of time.
Wednesday 2/6/14
Swim - 400fr, 2x25 rotate dr, 2x25 zipper, 150pull, 2x50 board wag, 100pull, 6x25dr, 100pull, 2x150(75fr, 50back, 25br and 25fr, 75back, 50br), 4x125(2pull and 2k), 3x300 (in ~4:58 out at 5:30) = 2700 yards in about 60 minutes
Thursday 2/7/13
Strength - At LA Fitness for about 25 minutes. 3x15 (bicep, tricep, chest press, seated row, lats, crunch machine, back extension, raised leg lifts)
Run - At LA Fitness on treadmill, immediately after strength, for 20.5minutes. 5min warmup to ~8:30min/mi. 13 minutes at about 7:30min/mi, faster than 7min/mi for 0.2mi. Then cool down
Friday 2/8/13
Swim - 300fr, 200k fins, 300pull, 200dr, 300(every 4th nf), 4x(50k, 2x25sprint, 100pull), 4x50k (25d, 25fr), 4x(2x25 dr/fr) = 2700 yards for about 55 minutes.
Saturday 2/9/13
Run - At LA Fitness on treadmill for 45 minutes. 25min warmup, speed from 6mph - 7.2mph. Then speed 5x(30sec at 8mph and 30sec at 7.5mph), then 5min at 7.5mph, then 5x(30sec at 8.1mph and 30sec at 7.5mph), then 4min at 7.5mph, then 1min at 8.3mph.
Sunday 2/10/13
Bike - At home on trainer for 30minutes. Steady moderate.
Week total = 6.26 hours
Swim - 2.83 hour and 8200 yards
Bike - 1.92 hours
Run - 1.09 hours
Strength - 0.42 hours
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