Awesome Workout!

I'm Proud of this Workout! from the MCT Triathlon Training Blog

Hard Run and Swim Workout

The first hard workout day of the season. I was slightly dreading the run because it was one of the first frigid days of the winter. High of 23 and low of 5. But got out there anyway!

Workout 1 - VO2 Max Run
Distance: 60 Minutes

Part 1: Modified Mile Repeats from MCT Triathlon
Part 2: Quick Plyometric Session

Part 1: Mile Repeats

Distance:
50 Minutes

Workout:

• 10 Min Warmup
  
• 4xMile
  
• w/ 2 min moving rest
• 5:32
• 5:55 (Uphill and Against Wind)
  
• 5:12 (Downhill and With Wind)
  
• 5:34
• 8 Min Cooldown
  

Great For:
Typical VO2 Max Workout

Part 2: Quick Plyometric Workout

• High Knees
• Butt Kicks
• Grape Vine
• High Kicks
• Backward Run
• Kick Outs
• Egg Shells

With a few minute Cooldown

Recovery 1 - Stretching
The Quick Stretch - Distance: 15 minutes

Workout 2 - Warmup Endurance Swim - 4000yds

• 800 Choice
• 600 Free/Breast
• 400 Breast/Back
• 200 Fly/Free
• 400 Kick 4x(2x25 Sprints, 1x50 Steady)
• 200 Dolphin Kick Accelerations (8x25's)
• 6x200 @ IM Pace in 4:00
• 200 Cooldown

Recovery 2 - Massage
Self Massage w/ The Stick

Injury/Soreness Report:
Right knee is tweaked, most likely from the mile repeats. The outside tendon (side) of the knee. Feels tight and sore.

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