The Need for Speed

Quick and Efficient Workouts that Can be Done in an Hour or Less
Here are three quick and efficient workouts that can be done in an hour or less: These are especially good for short course racing:
Swim:
This workout is done at race pace or slightly faster.
300 yard warm up
6 x 50 on 10 seconds rest (this is to get the blood pumping)
1 x 200 on 20 seconds rest
2 x 100 on 10 seconds rest
4 x 50 on 5 seconds rest
8 x 25 on 10 seconds rest
200 yard cool down
Total yards: 1,600
Total time: 35 – 45 minutes
Bike:
Once again this is done at race pace or faster (2-3 mph faster).
5 x 2 miles with a two-minute recovery between each two miles. The recovery is spent spinning at a quick cadence, and not coasting. MPH should not drop more then 5 miles an hour.
10 minute warm down.
Total mileage: Varies by individual
Total Time: 50 – 60 minutes.
Run:
This is done at race pace or faster.
12 minute warm up.
3 x 1 mile, five seconds faster then current 5k pace. The recovery is two minutes of easy jogging between each mile.
12 minute cool down.
Total mileage: 4.5 – 5 miles
Total time: 45 – 55 minutes

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