My training plan

My training plan is introduced.
Two plans (A, B) are carry out in every one week.

A PLAN

●Monday
E.A: Rest (For recovery)
N:Swimming
Warming up/
freestyle…50m×2
kickking with kickboard…50m×2、
Main/
free・style…1500m、Pull…150m×4、
Down/
freestyle…50m×2

※E.A（Early morning）
　N（Night）
　freestyle（Crawl）

●Tuesday
E.A:Running
jogging(For recovery)
10km (4'30"~5'00"/km)
N:Bike
interval training(For muscle-building.cardiopulmonary training)
Warming up/
10min
Main ×6 set
20sec maximum-pedaling(100%) (~110rpm)
2min40sec recovery
　Down/
10min

●Wednesday
E.A:Running
jogging(For recovery)
10km (4'30"~5'00"/km)
N:Swimming
Warming up/
freestyle…50m×2
kickking with kickboard…50m×2、
Main/
free・style…1500m、Pull…150m×4、
Down/
freestyle…50m×2

●Thursday
E.A:Running
interval training(For speed)
Warming up/
7km jogging
Main ×3 set
1km (100%)
200m jog recovery
Down/
1km jogging
N:Bike
high cadence training(For pedaling skill)
Warming up/
10min
Main ×6 set
20sec high cadence(130~rpm)
2min40sec recovery
　Down/
10min

●Friday
E.A:Running
jogging(For recovery)
10km (4'30"~5'00"/km)
N:Swimming
Warming up/
freestyle…50m×2
kickking with kickboard…50m×2、
Main/
free・style…1500m、Pull…150m×4、
Down/
freestyle…50m×2

●Saturday
E.A:Running
pace running(For stamina)
20km (the first half:5'00"/km, the second half:4'00"/km)
N:Swimming
Warming up/
freestyle…50m×2
kickking with kickboard…50m×2、
Main/
free・style…1500m、Pull…150m×4、
Down/
freestyle…50m×2

●Sunday
all day:Bike
long distance ride
90~150km

B PLAN

○Monday
E.A: Rest (For recovery)
N:Swimming
Warming up/
freestyle…50m×2
kickking with kickboard…50m×2、
Main/
free・style…1500m、Pull…150m×4、
Down/
freestyle…50m×2

○Tuesday
E.A:Running
jogging(For recovery)
10km (4'30"~5'00"/km)
N:Bike
high load training(For power up)
Warming up/
10min
Main ×6 set
30sec F:outer/R:low maximum-load (40~45rpm)
2min30sec recovery
　Down/
10min

○Wednesday
E.A:Running
interval training(For form-building)
Warming up/
7km jogging
Main ×5 set
200m (100%)
200m jog recovery
Down/
1km jogging
N:Swimming
Warming up/
freestyle…50m×2
kickking with kickboard…50m×2、
Main/
free・style…1500m、Pull…150m×4、
Down/
freestyle…50m×2

○Thursday
E.A:Running
interval training(For speed)
Warming up/
7km jogging
Main ×5 set
1km (80~%)
200m jog recovery
Down/
1km jogging
N:Bike
HR training(For cardiopulmonary training)
Warming up/
10min
medium HR
10min
AT HR
5min
recovery
10min
medium HR
10min
AT HR
5min
　Down/
10min

○Friday
E.A:Running
jogging(For recovery)
10km (4'30"~5'00"/km)
N:Swimming
Warming up/
freestyle…50m×2
kickking with kickboard…50m×2、
Main/
free・style…1500m、Pull…150m×4、
Down/
freestyle…50m×2

○Saturday
E.A:Running
pace running(For stamina)
15km (4'00"/km)
N:Swimming
Warming up/
freestyle…50m×2
kickking with kickboard…50m×2、
Main/
free・style…1500m、Pull…150m×4、
Down/
freestyle…50m×2

○Sunday
all day:Bike
long distance ride
90~150km