XTERRA World Championship - Maui: Training Plan For Week 9 (with videos)

Only 9 weeks until XTERRA World Championship.

This training plan contains the "core set" of the workout.

Warm ups for all workouts are the same:

Warm up for swim workouts:
100m reverse individual medley as follows: 25m freestyle, 25m breast stroke, 25m back stroke, 25m butterfly. A slow and relaxed pace.

200m of technique drills:
50m Kick, 50m catch up drill, 50m fists (swim with closed fists), 50m alternating side drill (see the video below).

Warm up for bike workouts:
10min spinning a light gear.

Warm up for run workouts:
5min light jogging.

XTERRA World Championship:

Monday 25 August 2014
Swim: 5x300m with 30sec rest between each 250m
Bike: 25km MTB or 50km road bike

Tuesday 26 August 2014
Swim: 1x2250m with pull buoy. Easy pace.
Run: 60min at conversational pace.

Wednesday 27 August 2014
Bike: 35km MTB or 70km road bike

Thursday 28 August 2014
Swim: 5x350m with 30sec rest between each 300m
Run: 50min at conversational pace

Friday 29 August 2014

Bike: 20km MTB or 40km road bike

Saturday 30 August 2014

Swim: 4x250m with 30sec rest between each 250m Run: 100min at conversational pace

Sunday 31 August 2014
Bike: 60km MTB or 120km road bike. At least half of the time uphill.
Run: 30min transition run straight off the bike.

 This is XTERRA

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