Wednesday- Deck Up Pain

(warm-up)
5 under water 25's on the 2 min

Workout
swim 100
10 deck ups
10 knees to chest
5 side knees to chest (each side)

20 sets on the 3:15

Tuesday- Light Cardio

Light cardio- anything

Monday- Muscle Endurance

(warm-up)
stretch

Workout
Spin class- 1 hr

circuit
15 modified pull ups
15 modified dips
15 crunches
15 overhead squats (45 #bb)
15 side crunches (each side)
15 CPR's (curl press and raise)
15 touch the skys

5 sets

Saturday- Race

Timpanogos Harley Davidson Triathlon
http://www.t3triathlon.com/timptri.html

Due to temptature the race is done as

Run- 3.1 miles
Bike- 12 miles
Swim- 350 meters

Friday- Pre-Race Session

Before every race I like to run one mile at race pace then sit in the hot tub and sauna and stretch a boat load

Thursday- Recover

A half marathon and a tri in one week can do you dirty, so another recovery day is what the doctor ordered

Wednesday- Back on the Bike

(warm-up)
stretch
easy ride

Workout
Ride up one side of Draper Hill (10 mile ride with 2000ft elevation gain)

(cool-down)
Haul balls down the hill

Tuesday- Recover

This week is going to be tough so today is just simple cardio. 45 min easy pace

Monday- Back to the Pool

(warm-up)
5 under water swims @ 1:30

Workout
1000m swim without touching the walls @ building pace

(cool-down)
stretch in the sauna

Saturday- Salt Lake City Half Marathon

Race in the Salt Lake City Half Marathon (13.1 miles)

My goal is beat a 9:00 average pace for a total of 2 hours.

Thursday & Friday

Very easy workout. Anything that get the HR elevated past 100. Focus on stretching and mentally preparing for the race

Wednesday- 1/2 Marathon Taper

Tapering off for Saturday's Half Marathon in SLC

(warm-up)
Stretch
hand stands

Workout
Run 1 hr uphill @ slow pace (10 min miles)

(cool-down)
Elliptical 10 min
stretch

Tuesday- Recovery

Recovery cardio day- anything for 45 min w an elevated h.r.

Monday- Cardio Reset & Rebuild

(warm-up)
Stretch
Hand Stands

Workout
Run 10K uphill @ build pace
Row 10K @ build pace

(cool-down)
Stretch

Saturday- 1200 Reps Per Hour....or Better

(warm-up)
Stretch
Handstands

Workout
100 modified pull ups
100 modified dips
100 ball crunches (40 mid, 30 each side)
100 air squats
100 (reverse curl and press w calf raises)
100 sitting knees to chest

2 SETS= 1200 reps

(cool-down)
jog 5 min
stretch

Friday- Cardio Build

(warm-up)
Stretch
Hand stands

Workout
Run 30 min on incline as fast as possible
Walk 10 min for recovery
Run 30 min flat as fast as possible

(cool-down)
jog 10 min
stretch

Thurday- Musculur Endurance Circuit

(warm-up)
stretch
hand stands

Workout
4 min jump rope (as fast as possible)
30 squat / curl combos (15# db)
40 crunches & 20 side crunches (each side)
10 punching back kicks as hard as possible (each leg)
15 get ups (each arm w 25# db)
30 touch the skys

------------------------------------------------------
4 sets

(cool-down)
jog 5 min
stretch

Half Marathon Prep

(warm-up)
Stretch
hand stands

Workout
Row 5000m for time- as fast as possible
Run 10k- slow pace uphill

(cool-down)
Stretch

Too Much Cardio

(warm up)
stretch

Workout
Spin class- 1 hr
run uphill- 1 hr

(cool-down)
stretch

Swim Free & Die Hard

(warm-up)
10 underwater 25's

Workout
500-400-300-200-100-200-300-400-500
Rest = half swim time

50 Free
10 deck ups
10 knees to chest (in water)

10 Sets on the 2:30

(cool-down)
stretch

Active Recovery & Rebuild

(warm-up)
jog 5 min
hand stands
stretch

Workout
15 pull ups (assisted)
20 dips (assisted)
25 squats
20 back extensions (assisted)
50 crunches/leg lifts/side crunches

3 Rounds (alt stomach)

Run uphill 45 min at target hr

(cool-down)
5 min jog
long stretch

All Around the World- 50 Times

(warm-up)
stretch & hand stands

Workout (FOR TIME- NO MODS)
50 pull ups
50 squats (95# bb)
50 push-ups
50 ball slams (8# ball)
50 thrusters (75# bb)
50 floor sweepers (135# bb)

(cool-down)
10 min jog
stretch