XTERRA World Championship - Maui: Training Plan For Week 13 (with videos)

Only 13 weeks until XTERRA World Championship - Maui.
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 28 July 2014
Swim: 5x250m with 30sec rest between each 200m
Bike: 25km MTB or 50km road bike

Tuesday 29 July 2014
Swim: 1x1500m with pull buoy. Easy pace.
Run: 50min at conversational pace.

Wednesday 30 July 2014
Bike: 25km MTB or 50km road bike

Thursday 31 July 2014
Swim: 5x300m with 30sec rest between each 200m
Run: 40min at conversational pace

Friday 01 August 2014
Rest day

Saturday 02 August 2014
Run: 70min at conversational pace

Sunday 03 August 2014
Bike: 45km MTB or 90km road bike. At least half of the time uphill.
Run: 15min transition run straight off the bike.

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