Triathlon Training Week 3

Hopefully by now you have found a pool. If you haven’t, then you are still on the same page with me. I am told every day that swimming is the hardest part of a Tri and so I just work out harder on those days… or at least tell myself that I do. Rock on and keep progressing!

    • Monday: Swim 10 x 50 meters (20 – 30 second rest between each)
      • Leg Workout (3 rounds)
        • Goblet squats: 90 seconds (3 second decent, 2 second hold and then explode up)
        • RDL’s: 90 seconds (3 second decent, no pause at the bottom)
        • Alternating Weighted Lunges: 90 seconds
        • Weighted Wall Sit: 90 seconds
        • In between each round, 45 seconds of high knee sprinters or jump squats, YOUR CHOICE!
    • Tuesday: Combo: 1:00/1:00 run/walk ratio x10, followed by 20 minutes of biking. (Introduce :30 sprint intervals every other run)
    • Wednesday: Swim 10 x 50 meters (20-30 second rest between each)
      • Upper Body Workout 
        • Alternating Shoulder Press: 90 seconds
        • Reverse Grip Bent Over Row: 90 Seconds (squeeze at the back)
        • Chest Press: 90 seconds
        • Alternating Bicep Curls: 90 seconds
        • In between each round, 45 seconds of BEASTMAKERS (Renegade Row Each Arm + Push Up + 4 Mt. Climbers + Squat + Curl + Press)
    • Thursday: Brick: 30 minute bike + 15 minute run (steady)
    • Friday: 45 minute bike (steady) + 15 minute stretch/foam roll

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