XTERRA World Championship - Maui: Training Plan For Week 12 (with videos)

Only 12 weeks until the 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 04 August 2014
Swim: 5x250m with 30sec rest between each 200m
Bike: 25km MTB or 50km road bike

Tuesday 05 August 2014
Swim: 1x1750m with pull buoy. Easy pace.
Run: 60min at conversational pace.

Wednesday 06 August 2014
Bike: 30km MTB or 60km road bike

Thursday 07 August 2014
Swim: 5x300m with 30sec rest between each 200m
Run: 45min at conversational pace

Friday 08 August 2014
Rest day

Saturday 09 August 2014
Run: 80min at conversational pace

Sunday 10 August 2014
Bike: 45km MTB or 90km road bike. At least half of the time uphill.
Run: 15min transition run straight off the bike.

ESTO ES XTERRA
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