SWIMMING

MACROCYCLE TRAINING
Gualberto, Chrischia Yvonne G.

WEEK MONDAY TUESDAY WEDNEDAY THURSDAY FRIDAY SATURDAY SUNDAY

*test set*:
Swim. 1x50m Run 5 miles & Bike/run brick, REST Swim 2 miles 3x300 w/:20
1 Swim 3 miles swim freestyle bleacher runs, easy 10-min strength. 30 rest (swim
steady pace – 35 min cardio min strong and try
30 seconds rest to hold similar
times on all
four.
Swim. 1x25m Run 5 miles & Swim 45-60
2 Run 6 miles, hill swim freestyle bleacher runs, Strength REST min, include Yoga &
repeat steady pace – 40 min cardio training, 30 min open water strength 30-60
45 seconds rest skills min
Swim. 1x50m Run 5 miles & Swim 3 miles
3 Swim 2 miles swim freestyle bleacher runs, Bike/run brick, REST strength. 30 Gym & strength
per time steady pace – 40 min cardio easy 10-min min 30-45 min
30 seconds rest
Swim. 1x25m Run 7 miles & Swim 45-60
4 Run 5 miles, hill swim freestyle bleacher runs, Strength REST min, include Run 30 min as
repeats steady pace – 25 min cardio training, 40-50 open water 10 min easy
20 seconds rest min skills
Swim. 1x50m 200 yards:
5 Swim 2 miles swim freestyle Run 5 miles & Strength REST Swim 2 miles swim first 25
per time steady pace – bleacher runs, training, 30 min strength. 30 breathing to
30 seconds rest 40 min cardio min left every 4
strokes
Swim. 1x25m Run 5 miles & Swim 45-60
6 Run 5 miles, hill swim freestyle bleacher runs, Bike/run brick, REST min, include Gym & strength
repeats steady pace – 45 min cardio easy 10-min open water 30-45 min
20 seconds rest skills
Run Swim 3x200 Gym & strength Swim 4x75 *test set*:
7 Run 40 min 30 min 10 min swim w/:30 30-45 min REST swim w/ :15 4x300 w/:20
easy easy warm-up, rest (descend rest (25 rest (swim
10 min easy 1-3) FAST/50 strong and try
smooth) to hold similar
 times on all
four.
Swim. 6x100 Run Swim 3x200 Yoga & Swim 4x150 Bike 20-30 min
8 swim w/:15 45 min easy pull w/:30 rest stretching 30- REST swim w/ :20 easy, bike the
rest (no walls) (descend 1-3) 60 min rest (strong) run course if
possible
Bike Swim 6x50
Swim, 4x150 2 hours as 45 Swim 4x100 Bike 20-30 min REST Swim 300 (25 swim w/:20
pull w/:20 rest min easy warm- swim w/:20 easy, bike the FAST kick/50 rest (3 strong, 1
9 (descended by up, 5x5 min rest (descend run course if swim, repeat) easy) 3x150
50) hard effort with 1-4) possible pull w/:30 rest
5 min easy (easy/smooth)
between each
Bike 15 min Swim 4x100 Swim 12x25 Bike 60 min,
10 Run 40 min moderate, 15 swim w/:20 Gym & strength REST w/:10 rest (2 include 5x2 min
easy min easy, 15 rest (descend 30-45 min FAST!/1non- hill climbs
min moderate 1-4) free, repeat)
Run *test set*:
30 min, 4x2 Strength 4x300 w/:20
Swim. 6x100 Run min with 2 min Yoga & training, 30 rest (swim
11 swim w/:15 45 min easy easy between stretching 30- REST minutes strong and try
rest (no walls) each, 5 min 60 min to hit similar
easy between times on all
each four.
Swim, 4x150 Un 5 miles & Swim 300 (25 Run (off the
12 pull w/:20 rest Run bleacher runs, Gym & strength REST FAST kick/50 bike) 20 min as
(descended by 45 min easy 35 min cardio 30-45 min swim, repeat) 5 min hard, 15
50) min cooldown