This excerpt is straight from Chris Carmichael (yeah, that Lance Armstrong guy’s coach) and Jim Rutberg’s book, “The Time-Crunched Triathlete”. Mr. Carmichael guarantees that a working person, who is short on time, can have race-winning fitness in just 8 hours a week.
The swim workout below is pulled from page 208 of his book. It’s for an Olympic-distance triathlon training program, for intermediate triathletes.
Total swim: 1500 meters/yards
- Warm-up – 300 m/yd
- Drill – 7 x 50 m/yd closed fists; 20 seconds rest between intervals (RBI)
- Pace Swim Set – 7 x 100 m/yd; 15 seconds RBI
- Kick Swim Set – 2 x 25 m/yd; 15 seconds RBI
- Cool Down – 100 m/yd
Total Bike: 1:00 hour endurance miles
- Workout Set – 3 x 10 minutes steady state; 5 minutes RBI
You can find more workouts like this, training plans for sprint- to Ironman-distance races, for beginner to advanced triathletes, in “The Time Crunched Triathlete”.
Click here to purchase the book from Triathlon LAB.