Archive for treadmill work

Janet Even’s 800 Meter Freestyle Masters Record

Posted in Training Articles / Sessions with tags , , , , , , , , , , , , , , , , , , , , , , , , , , , , , on December 28, 2011 by fastertoday

Swimming: Olympic Triathlete, Andy Potts and National Coach, Mike Doane

Posted in Training Articles / Sessions with tags , , , , , , , , , , , , , , , , , , , , , , on December 14, 2011 by fastertoday

48 Hours With Former World Triathlon Champion Tim Don

Posted in Training Articles / Sessions with tags , , , , , , , , , , , , , , , , , on December 9, 2011 by fastertoday

Triathlon Strength & Conditioning with Swimming Session

Posted in Training Articles / Sessions with tags , , , , , , , , , , , , , , , , , , , , , on December 8, 2011 by fastertoday

To Grow, Leave What You Know Behind

Triathlon Ratio Strength & Conditioning with Swimming

Pre Workout: 10 minutes

Corrective Stretches / Exercises:

  • Ankle Stretch – 1 minute
  • Hip Flexor Stretch (left leg) – 1 minute
  • Hip Flexor Stretch (right leg) – 1 minute
  • Hamstring Stretch – 1 minute
  • Cossack Squat (left leg) – 1 minute
  • Cossack Squat (right leg) – 1 minute
  • T-Spine Stretch (left side) – 1 minute
  • T-Spine Stretch (right side) – 1 minute
  • Arm Bar (left arm) – 1 minute
  • Arm Bar (right arm) – 1 minute

Strength & Conditioning: 30 minutes

  • Push Ups – 40 seconds
  • Rest – 20 seconds
  • Cossack Squats – 40 seconds
  • Rest – 20 seconds
  • Alternating Pistol Squats – 40 seconds
  • Rest – 20 seconds

THIS IS 1 ROUND. Repeat for a total of 10 ROUNDS

Swimming: 40 minutes

  • Swim – 3 minutes (closed hands / fist drill, uni-lateral breathing & bi-lateral breathing)
  • Rest – 1 minutes

THIS IS 1 ROUND. Repeat for a total of 10 ROUNDS

Tempo Trainer settings for each set: 1.25, 1.15, 1.05, 1.00, 0.95, 0.90, 1.00, 1.00, 1.20, 1.30

Post Workout: 10 minutes

Corrective Stretches / Exercises:

  • Ankle Stretch – 1 minute
  • Hip Flexor Stretch (left leg) – 1 minute
  • Hip Flexor Stretch (right leg) – 1 minute
  • Hamstring Stretch – 1 minute
  • Cossack Squat (left leg) – 1 minute
  • Cossack Squat (right leg) – 1 minute
  • T-Spine Stretch (left side) – 1 minute
  • T-Spine Stretch (right side) – 1 minute
  • Arm Bar (left arm) – 1 minute
  • Arm Bar (right arm) – 1 minute
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