My IMWA program

Victor Chen training program for IMWA

Monday: Rest day or light gym core work. Massage

Tues: morning - Masters swimming 

Evening - run intervals 450m @3:00(15 sets); 900m@5:45(8 sets)

Wed: bike trainer - big gear and hills work 40 mins

Thurs: Morning - Masters swimming

Evening- tempo run at 5km pace -30 mins or 15 mins (2 times with 3 mins slow jog in between)
Or treadmill 5-10km tempo at 11km/hr incline 0.5

Friday: Bike - high cadence work on trainer. Start at 80rpm  then 90, 100, 110 and 120 (4-5 mins each cadence)- repeat 3 times

Saturday - BRICK

Sunday - morning- Masters swimming (optional)

LSD (must do)

Daily - stretching/yoga - 20 mins daily at night