Weekly Training Schedule
Monday: 6-8am WATER and 2-5pm LAND
Tuesday: 4:30 - 6am and 4-6:30pm WATER
Wednesday: 6:30-8am and 3-5pm WATER
Thursday: 6:30-8am WATER and 2-5pm LAND
Friday: 6:30-8am and 3-5pm WATER
Saturday: 6:15-8:45am WATER
and 12-2pm LAND
Sunday: 11-2pm WATER
Tuesday: 4:30 - 6am and 4-6:30pm WATER
Wednesday: 6:30-8am and 3-5pm WATER
Thursday: 6:30-8am WATER and 2-5pm LAND
Friday: 6:30-8am and 3-5pm WATER
Saturday: 6:15-8:45am WATER
and 12-2pm LAND
Sunday: 11-2pm WATER
Pre-Swim - 5am
1 cup of oatmeal with craisins & fruit water
During Swim - 6-8am
Bites of Cliff Bar & water
Post Swim - 9:30am
6-8 egg whites scrambled; 1 large nuked sweet potato; 1 piece of fruit
11:30am
2 slices whole grain bread; 1 chicken breast, lettuce, tomato, cucumbers, sprouts, mustard; 1 piece of fruit
2:00pm
1/2 cup rice, potato or beans; 4oz protein
Swim/workout - 3:30-5:30pm
Bites of Cliff Bar & water
6:30pm
8 oz salmon, chicken, 2 cups of veggies; 1/2 cup rice, breans or potato
1 cup of oatmeal with craisins & fruit water
During Swim - 6-8am
Bites of Cliff Bar & water
Post Swim - 9:30am
6-8 egg whites scrambled; 1 large nuked sweet potato; 1 piece of fruit
11:30am
2 slices whole grain bread; 1 chicken breast, lettuce, tomato, cucumbers, sprouts, mustard; 1 piece of fruit
2:00pm
1/2 cup rice, potato or beans; 4oz protein
Swim/workout - 3:30-5:30pm
Bites of Cliff Bar & water
6:30pm
8 oz salmon, chicken, 2 cups of veggies; 1/2 cup rice, breans or potato
WARMUP
BOSU:
- Bounce passes - 50 reps
- Squat throws to side 50 reps each side
- Arc Trainer - total 5 min; 1 minute at each
20/180; 40/160; 60/140; 80/120; 100/100
CIRCUIT (2 times):
- High step ups (on bench) with 5 lbs dumbbells, 25 reps
- Pikes on Stability Ball, 20 reps
- Short Band squats, 50 reps
- Bench side situps, 20 reps
- Arc Trainer - total 5 min; 1 minute at each
20/180; 25/175; 30/170; 35/165; 40/160
CIRCUIT (2 times):
- Squat rows, descending set 6/5/4/3, 20 reps
- Abdominals - 100 side situps; 75 ball situps; 50 bicycles; 25 military leg
- High box jumps, jumping jacks
- Arc Trainer - total 5 min; 1 minute at each
80/120; 85/120; 90/110; 95/110; 100/100
CIRCUIT (2 times)- Medicine Ball Squence:
- BOSU - dynamic medicine ball (4lb) toss
- Squat throws, 25 reps (8lbs)
- Ball situps, 50 reps (8lbs)
- Arc Trainer - 30 sec intervals - 60/80/100/80/60
CIRCUIT(2 times) - Stability ball:
- Alternating chest flies with dumbbells
- PIkes - straight leg
- Knees on ball - 2 minute hold
- Treadmill - 3 minutes; incline at 15; speed at 3.6
CIRCUIT (2 times) - Long band (red):
- Rows, 20 reps
- Flies, 20 reps
- Twists, Oblique - 20 reps; Lateral - 20 reps
- Arc Trainer - 3 minute; incline at 8; 25 resistance; speed at 175
BOSU:
- Bounce passes - 50 reps
- Squat throws to side 50 reps each side
- Arc Trainer - total 5 min; 1 minute at each
20/180; 40/160; 60/140; 80/120; 100/100
CIRCUIT (2 times):
- High step ups (on bench) with 5 lbs dumbbells, 25 reps
- Pikes on Stability Ball, 20 reps
- Short Band squats, 50 reps
- Bench side situps, 20 reps
- Arc Trainer - total 5 min; 1 minute at each
20/180; 25/175; 30/170; 35/165; 40/160
CIRCUIT (2 times):
- Squat rows, descending set 6/5/4/3, 20 reps
- Abdominals - 100 side situps; 75 ball situps; 50 bicycles; 25 military leg
- High box jumps, jumping jacks
- Arc Trainer - total 5 min; 1 minute at each
80/120; 85/120; 90/110; 95/110; 100/100
CIRCUIT (2 times)- Medicine Ball Squence:
- BOSU - dynamic medicine ball (4lb) toss
- Squat throws, 25 reps (8lbs)
- Ball situps, 50 reps (8lbs)
- Arc Trainer - 30 sec intervals - 60/80/100/80/60
CIRCUIT(2 times) - Stability ball:
- Alternating chest flies with dumbbells
- PIkes - straight leg
- Knees on ball - 2 minute hold
- Treadmill - 3 minutes; incline at 15; speed at 3.6
CIRCUIT (2 times) - Long band (red):
- Rows, 20 reps
- Flies, 20 reps
- Twists, Oblique - 20 reps; Lateral - 20 reps
- Arc Trainer - 3 minute; incline at 8; 25 resistance; speed at 175
Kate's Land Workout
Kate's Diet
