Dip Fitness
What’s the best way to train for the swim leg of the London Triathlon (1 mile) – I need to be fit by August!
Swimming ability is not a problem as I used to train in a local club when I was younger. I am a member of a gym with a pool so what I would love would be for someone to give me some tips on an overall weekly training program that would raise my fitness and include pool work, possibly with gym machines as well.
Any other triathlon swimming tips also greatly appreciated (I’m entering as part of a team so no cycling or running for me!) – and yes, I do realise that the Thames is not the nicest place for a dip, but it’s for charity and I was drunk when I agreed to do it!
Many thanks!
Hannah
Week training schedule
Goals: Begin baseline workout.
MONDAY:
Lift: Legs (include abductors and adductors)*, Back and Abdominals. 2 sets of 10 to 12 repetitions for 2 exercises each body part.
Bike: 30 to 45 minutes
5 minute cool down!
Stretch: 10 to 15 minutes of Full Body stretching!
TUESDAY:
Swimming (freestyle )
200m warm up
Drills : 200m leg kicks/ 300m arm pulls/ 400m swimming/ 100m cool down
Stretch: 10 to 15 minutes of FULL BODY stretching
WEDNESDAY:
Lift: Shoulders, Chest, Abdominals. 2 sets of 10 to 12 repetitions for 2 exercises each body part.
Bike: 30 to 35 minutes(Upright Bike ) 5 minute cool down
Stretch: 10 to 15 minutes of FULL BODY stretching
THURSDAY: Track running 4km or treadmill running 5.5km
5min. cool down
Stretch: 10 to 15 minutes of FULL BODY stretching
THURSDAY : rest day
FRIDAY :Bike 45 to 60 min
Swimm: 800m (freestyle)
Cool down 5min
Stretch: 10 to 15 minutes of FULL BODY stretching
SATURDAY:
Lift: Shoulders, Back, Abdominals. 2 sets of 10 to 12 repetitions for 2 exercises each body part.
Bike: 60 to 70 minutes / Set the bike for an interval or hill workout
5min cool down
Stretch: 15 to 20 minutes of FULL BODY stretching
SUNDAY:
Do some water jogging 15min ( Shallow water slow jogging )/ 3min walking in shallow water
Drills : 400m arm pulls
100*4 fast swimm ( to improve your finish )
100m swimm cool down
Stretch: 15 to 20 minutes of FULL BODY stretching
Hope this will keep you busy all week and dont forget to eat well
Good luck!!!
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Elite Dip, Leg Raise w/ Chin Up Color White , Item Number CHEL18, Sold Per EACH $901.35 Compact design allows user to perform dips, chin-ups and leg-raises all from the same side W: 32â, D: 50â, H: 96â Shipping Weight: 145 lbs. … |