Tesco One Team Charity Triathlon 2007 | Weight Training Programme

swimming training programme

Warmup:
Rower 1500m resistance 5
Prepartory stretches 6-10 seconds per stretch!
Use 15 seconds recovery time between sets.
Select a weight that causes fatigue on the last (15th) repetition of each set!

Stamina

Chest press 3 sets 15 repetitions
Assisted chins 3 sets 15 repetitions
Leg extension 3 sets 15 repetitions

Bike x-cty duration 7 mins

Assisted dips 3 sets 15 repetitions
Ball curls 3 sets 15 repetitions

Run x-cty 7 mins

Lateral raise 3 sets 15 repetitions
Abdominal cruches to performer's failure
Supermans to performer's failure

3 minutes cardiovascular cool down followed by postworkout stretches each to be held for a minimun of 15 seconds!