120716

Week of Monday, July 16, 2012 

Single-Sport: Running

Short Interval (Track Night)
6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30

Example:  If the athlete finishes 100m in 20 sec then the athlete will have 10 sec of rest before the next 100m interval

Long Interval
5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Each set should be as close to max effort as possible.

Tempo / Time Trial
8 Mile Time Trial

Multi-Sport: Triathlon

Short Interval
Swim (Monday): 6:00 of 25m sprints on 0:30, rest 3:00, 4:00 of 25m sprints on 0:30, rest 2:00, 2:00 of 25m sprints on 0:30
Run (Tuesday): 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30
Bike (Wednesday): 6:00 of 400m sprints on 1:00, rest 3:00, 4:00 of 400m sprints on 1:00, rest 2:00, 2:00 of 400m sprints on 1:00

Long Interval
Bike (Friday): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Run (Saturday): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Swim (Sunday): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Tempo / Time Trial
Run (Saturday): 8 Mile Tempo @ 85% of 10k Time Trial Pace
Swim (Sunday): 1000m Time Trial 

For Multi-Sport, choose either Long Interval or Tempo / Time Trial for Saturday Run and Sunday Swim workout.  Crossfit as much as recovery will allow, at least 3 times per week.  Post sport, time, distance, and/or pace to comments.