Week 1
Cardiovascular Exercise
Duration
Mon Run 4km Aim for 22 mins 5:30min / km
Tue |
Swim ** |
10 x 25m |
|
|
Tread Water 30s |
|
|
after each 50m |
RAST 4 Week Preparation Training Programme
Conditioning Exercise
Press Ups Sit Ups Squats Dips
Wed Circuit : 6 rounds- 100m sprint 22 burpees 2 lunges / leg 30 sec plank hold
Sets Reps Notes
1 & 3 Max & 50 % of max
Complete the first exercise to find your max reps on each exercise . Then complete the following 3 sets with 50 % of your max on each exercise . As fast as possible . Rest as required .
Focus on Front Crawl and Breast Stroke .
Try to complete without stopping . As fast as possible .
Each round decreases burpees by 4 reps . Increase lunges by 4 reps .
Record your time for this circuit . Thur Swim ** 10 x 25 EFFORTS Focus on Front Crawl and Breast Stroke .
Fri |
Run 2km |
Aim for 10:30 |
|
|
5:15min / km |
Plyometric Press Ups
Sit Ups Squat Jumps Dips
Sat Circuit : 30min AMRAP- 5 Broad Jumps 10 Close Grip Press Ups 5 side lunges / leg 10 plank press ups
Sun Rest Day
EMOM 10
3 3 3
As fast as possible each 25m . Rest as required between sets .
3 EMOM = Every minute on the minute for 10 minutes .
20 20 20
Complete as circuit , with minimum rest .
AMRAP = As many reps as possible Max distance on broad jumps
Week 2
Cardiovascular Exercise
Duration
Mon Run 3km Aim for 15:45 5:15min / km
Tue |
Swim ** |
20 x 25m |
|
|
Tread Water 30s |
|
|
after each 100m |
Conditioning Exercise
Press Ups Sit Ups Squats Dips
Wed Circuit : Decline Press Ups Sit Ups Burpee Track Jumps Lunges
Sets Reps Notes
1 & 3 Max & 60 % of max
Complete the first set to find your max reps on each exercise . Then complete the following 3 sets with 60 % of your max on each exercise . As Fast As Possible . Rest as required .
Focus on Front Crawl and Breast Stroke .
Try to complete without stopping .
TABATA Style-40 seconds on , 20 seconds rest . 8 rounds of each exercise .
Thur Swim ** 14 x 25 EFFORTS Focus on Front Crawl and Breast Stroke .
Fri
Run 2 x 1km EFFORTS
Aim for sub 5:00
5 min walking recovery between efforts .
Plyometric Press Ups
Sit Ups Squat Jumps Dips
Sat Circuit : 100 Press Ups 200 Sit Ups 300 Squats
EMOM 8
3 3 3
As fast as possible each 25m . Rest as required between sets .
5 EMOM = Every minute on the minute for 8 minutes .
25 25 25
Complete as circuit , with minimum rest .
Rest as required . Complete all press ups before moving onto sit ups , then squats .
Sun Rest Day
When finished : 3 rounds of : 1 min plank 1 min right plank 1 min left plank