MAIN TYPES OF TRAINING:

1. INTERVAL RUNNING (150-180 bpm) Monday
2. RECOVERY RUNNING/SWIMMING (130-150 bpm) Wednesday

There are two pool sessions per week. One is an interval session and one is a recovery session. The interval session is meant to be an intense session. It is done without a floatation device. Your running will keep you afloat. The program lasts 16 weeks.

1. Mon 4x(3’H + 3’E) water running

5’ active recovery

3 x (30"H + 1’E + 30"H)

Time: 35 minutes

Wed 400m kicking done as 50mH + 50m relaxed kicking with float board

5 x (45"H + 45"E) water running

SR = 3’

2 x (45"extended striding + 45" recovery)

Time: 25 minutes

2. Mon 3 x (2’H + 1’E + 2’H + 3’E + 2’H + 4’E) water running

5’ easy water running between sets for recovery

Time: 62 minutes

Wed 200m kicking done as 50mH + 50m relaxed kicking with float board

3 x 1’ short fast strides water running

Time: 15 minutes

3. Mon 4 x (3’H + 30" E + 2’H + 30"E) water running

3’ easy water running between sets for recovery

Time: 40 minutes

Wed 600m kicking done as 100m kick with float board and 100m w/o float board

6 x (30"H + 1’E) water running

6 x (60" medium pace + 30"E) water running

Time: 35’-40’

4. Mon 4 x (3’H + 2’E) water running

full recovery

2 x (5’H + 3’H + 1’H) 30" recovery after each effort

Time: 40 minutes

Wed 300m kicking done as (50mH + 50mE) x 3

Active recovery 3’-4’

8 x (15" all out + 30" E) water running

active recovery 3’-4’

5 x (60" medium + 30"H + 60"E)

Time: 30 minutes

5. Mon 1’H + 1’E + 2’H + 2’E + 3’H + 3’E + 4’H + 4’E + 5’H + 30"E

6’ steady into warm-down

Time: 30 minutes

Wed 200m kicking done as (50mH + 50mE)

3 x 1’ short fast strides water running

Time: 15 minutes

6. Mon 4 x (5’ medium + 1’E + 3’H) water running

3’ active recover between sets

Time: 45 minutes

Wed 500m kicking done as (100m fast + 100m slow) with float board

10 x (20"H + 60"E) water running

2’ active recovery

8 x (2’ steady with 6 x 10" bursts)

2’-3’ active recovery

Time: 45 minutes

7. Mon 4 x (5’steady + 1’E + 3’H) water running

active recovery 3’ – 4’

Time: 40 minutes

Wed 600m kicking done as (100m slow + 100m fast) x 3

Active recovery 2’ – 3’

12 x (20"H + 20" E)

Active recovery 2’ – 3’

10 x (30"H + 1:30E)

Time 50 minutes

8. Mon 3 x (30"H + 30"E) water running

2’-3’ ez recovery

3 x (60"H + 60"E)

2’-3’ ez recovery

3 x (90"H + 90"E)

2’-3’ ez recovrey

3 x (2’H + 2’E)

Time: 32 minutes

Wed 400m kicking done as (25mH + 25mE) x 8

2’-3’ ez recovery

10 x (15"H + 60"E) water running

Time: 25 minutes

9. Mon 1 ’H + 1’E water running

2’H + 2’E

3’H + 3’E

4"H + 4’E

5’H = 30"E

6 minutes steady into warm-down

Time: 20 minutes

Wed 400m kicking done as (4 x 25m + full recovery) x 4

2’-3’ in between each set of 4 x 25m

10. Mon 3 x (6’ steady + 1’E + 1’H)

3’ ez recovery between sets

Time:40 minutes

Wed 400m kicking done as (150H + 50mE) x 2

2’-3’ easy recovery

(15"H + 60"E + 30"H + 60"E + 45"H + 60"E) x 4 water running

Time: 30 minutes

11. Mon 2 x (30"H + 3’steady + 30"H)

2’-3’ recovery between sets

Time: 40 minutes

Wed 600m kicking done as (100mH + 100mE) x 3 with float board

2’-3’ between sets

5 x (15"H + 1’E )

5 x (30"H + 30"E)

Time: 35 minutes

12. Mon 30"H + 30"E water running

1’H + 1’E

1:30H + 1:30E

3 x (3’ steady + 3’ E)

Time: 25 minutes

Wed 400m kicking done as (150mH + 50’E) x 2

(15"H + 60"E + 30"H + 60"E 45"H + 60"E) x 4 water running

Time: 30 minutes

13. Mon 2 x (3’H + 1’E + 3’H + 45"E + 3’H + 30"E) water running

3’ ez recovery between sets

Wed steady swim/run for 45’

14. Mon 3 x (3’H + 6’ steady + 2’H) water running

2’-3’ ez recovery between sets

Wed steady swim/run for 35’

15. Mon 4 x (1’H = 3’ steady + 1’H) water running

2’-3’ ez recovery between sets

Wed steady swim/run for 25’

16. Mon (40"H + 40"E + 1’H + 1’E + 2’H + 2’E + 3’H + 3’E) water running

3’ cool down

Time: 15 minutes

Wed steady swim/run for 15’