Page 1 Ask The Coach | Aquathlon Training | Question 3 | SWIMBIKERUN.

ph
3/17/2012 7:14:12 PM http://www.swimbikerun.ph/2011/02/ask-the-coach-aquathlon-training-question-3/
(http://www.swimbikerun .ph/2011/09/gear-review -k-edge-chain-catcher /)
Home (http://www.swimbikerun.ph/)
About Us (http://www.swimbikerun .ph/about/)
Contact Us (http: //www.swimbikerun.ph/contact -us/)
SBR.ph LIVE STREAM( http://www.swimbikerun.ph/sbr-live- stream/)
(http: //www.swimbikerun.ph/feed/) (http://twitter.com/swimbikerunph)
(http://www.swimbikerun.ph)
(http: //www.facebook.com/TimexSportsPH/)
Home (http://www.swimbikerun .ph)
Forum( http://www.swimbikerun.ph/smf/index.php)
Calendar (http://www.swimbikerun .ph/posts/multisport-calendar/ )
In[FOCUS] (http://www.swimbikerun.ph/posts/in -focus/)
Training (http://www.swimbikerun.ph/posts/training/)
ASK THE COACH( http://www.swimbikerun.ph/posts/ask-the- coach/)
Gear Review (http://www.swimbikerun .ph/posts/gear- review/)
Directory ( http://www.swimbikerun.ph/posts/directory-section/)
300 views
Ask The Coach | Aquathlon Training | Question 3
admin
(http://www.facebook.com/pages/SLS3-Philippines/318003008239134)
Ronnie Janiola of Quezon City has been doing 10k runs regularly and is planning to do his first ever
Aquathlon. The thing is, he only has 3 weeks to prepare for it. SWIMBIKERUN.ph and SBR Resident
Coach Jojo Macalintal of TriMac Coaching(http://www.facebook.com/profile.php? id=100001780725894) is
here to help him achieve that goal. Read on below to see his question and Coach Jomacs answer.
From Ronnie Janiola, Quezon City
Good day coach,
Im thinking of doing my first aquathlon. on march 12. Its a 400m swim with a 3k run.
Could you please suggest a training plan for me? 3 weeks training would that be enough? or should i
pass on this one and train more first?
I havent been swimming for quite some time now and am mostly running 10k distances the past months.
Thank you.
COACHJOMAC:
Hi Ronnie,
If you have been running 10ks regularly and you are confident in your swimming skills, you can definitely handle a 400m swim and 3km run in three weeks time. But if
you are unsure of your swim skills, you can try these sample workouts for a week and gauge yourself first. If you cannot accomplish the swim workouts successfully,
consider trying another aquathlon later in the future when you have more time to prepare.
Week 1
Swim session # 1
8 x 25m warmup swim, rest 15 seconds between
4 x 25m easy kick (you may use a kickboard), rest 15s between
4 x 50m moderate effort swim, rest 20s between
2 x 50m easy kick, rest 20s
4 x 25m hard effort swim, rest 30-40s between
2 x 25m easy kick cool down
Run session # 1
C
lic
k
t
o
b
u
y
N
O
W
!
P
D
F
-XCHAN
G
E
w
w
w
.d
o
cu-trac
k
.c
o
m
C
lic
k
t
o
b
u
y
N
O
W
!
P
D
F
-XCHAN
G
E
w
w
w
.d
o
cu-trac
k
.c
o
m
Page 2 Ask The Coach | Aquathlon Training | Question 3 | SWIMBIKERUN.ph
3/17/2012 7:14:12 PM http://www.swimbikerun.ph/2011/02/ask-the-coach-aquathlon-training-question-3/
6 x 50m moderate effort swim, rest 20s between
6 x 25m hard effort swim, rest 30-40s between
2 x 25m easy kick cool down
Run session # 2
Warmup: 10 minutes jog, then do 6 x 30 second efforts, jog 30sec easy between
Main: 8 x 200m hard effort, recover 200m jog between
Cool down: 10 minutes easy jog or walk , and do stretching
Swim session # 3
4 x 50m warmup swim, rest 20s between
2 x 50m easy kick, rest 20s between
12 x 25m hard effort swim, rest 30-40s between
4 x 25m hard effort kick, rest 30-40s between
2 x 50m cool down swim
Run session # 3
Run 30 minutes (5 minutes easy, 10 minutes moderate, 10 minutes hard, 5 minutes easy)
Week # 2
Swim #1
4 x 50m warmup swim, rest 15s between
2 x 50m easy kick, rest 15s between
2 x 100m moderate swim, rest 30s between
8 x 25m hard effort swim, rest 30s between
2 x 50m cool down swim
Run #1
Run 5km easy to moderate effort
Swim #2
4 x 50m warmup swim, rest 15s between
2 x 50m easy kick, rest 15s between
4 x 50m swim (25m hard, 25m easy), rest 40s between
2 x 100m swim (25m hard, 75m easy), rest 45s between
4 x 25m hard effort swim, rest 30s between
2 x 50m cool down kick
Run #2
Warmup: 10 minutes jog, then do 6 x 30 second efforts, jog 30sec easy between
Main: 10 x 200m hard effort, recover 200m easy jog between
Cool down: 10 minutes easy jog or walk , and do stretching
Swim to Run
2 x 50m warmup swim, rest 15s between
2 x 50m easy kick, rest 15s between
1 x 200m swim moderate
1 x 100m kick moderate
2 x 100m swim (25m hard, 75m easy), rest 45s between
4 x 25m hard effort swim, rest 30s between
then run 10 minutes steady effort immediately after
Run session # 3
Run 30 minutes (5 minutes easy, 10 minutes moderate, 10 minutes hard, 5 minutes easy)
Week #3 ( Race Week)
Swim #1
8 x 25m swim, alternate easy and hard, rest 30s between
4 x 50m moderate swim, rest 10s between
1 x 100m hard effort swim
4 x 50m easy kick cool down
Run #1
Warmup: 10 minutes jog, then do 6 x 30 second efforts, jog 30sec easy between
Main: 10 x 100m @3k-race effort, recover 100m easy jog between
Cool down: 10 minutes easy jog or walk, and do stretching
C
lic
k
t
o
b
u
y
N
O
W
!
P
D
F
-XCHAN
G
E
w
w
w
.d
o
cu-trac
k
.c
o
m
C
lic
k
t
o
b
u
y
N
O
W
!
P
D
F
-XCHAN
G
E
w
w
w
.d
o
cu-trac
k
.c
o
m
Page 3 Ask The Coach | Aquathlon Training | Question 3 | SWIMBIKERUN.ph
3/17/2012 7:14:12 PM http://www.swimbikerun.ph/2011/02/ask-the-coach-aquathlon-training-question-3/
Tweet
0 0
Bye bye IRONMAN
Langkawi Malaysia.
(http: //swimbikerun .ph/wp/2011/03/bye-bye-ironman -langkawi-malaysia/)
Womens coaching:
psychology &
physiology
(http: //www.swimbikerun.ph/2012/03/womens-coaching-psychology-physiology/)
Cobra Philippine
Dragon Boat
Federation Team.
Truly the ...
(http: //swimbikerun .ph/2011/08/cobra-philippine-dragon-boat-federation -team-
truly-the- best-in -the-world/)
Rest (2 days before race)
Run #2 (day before race)
15 minutes jog, insert 6 x 30seconds race pace efforts, jog 30seconds easy between
stretch after
Race Day
After registration, body marking, fixing your transition area and knowing the rules / route and start time, you can do the following warm up:
Run first, do easy 5 minutes then do 8 x 25m race pace efforts, then jog or walk back in between
Swim 4 x 25m, alternate easy and hard effort, rest 30s between
Good luck!
Be part of our growing multisport community ! Visit our forum (http://www. swimbikerun.ph/smf/ index.php)!
If you haven't yet, LIKE (http://www. facebook.com/ pages/SWIMBIKERUNph/156753511043175) our Facebook page too! We're
a sucker for likes =)
Love this article? Share it!
Rate This Article
Rating: 5.0/5 (1 vote cast)
You might also like:
Like
2
Share Share
(http://
www.facebook.com/
sharer.php?u=http%253A
%252F%
252Fwww.swimbiker un.ph
%252F2011%252F02%
252Fask- the-coach-
aquathlon-training-
question-3%
252F&src=sp)
Share
C
lic
k
t
o
b
u
y
N
O
W
!
P
D
F
-XCHAN
G
E
w
w
w
.d
o
cu-trac
k
.c
o
m
C
lic
k
t
o
b
u
y
N
O
W
!
P
D
F
-XCHAN
G
E
w
w
w
.d
o
cu-trac
k
.c
o
m
Page 4 Ask The Coach | Aquathlon Training | Question 3 | SWIMBIKERUN.ph
3/17/2012 7:14:12 PM http://www.swimbikerun.ph/2011/02/ask-the-coach-aquathlon-training-question-3/
Edge Chain Catcher
(http: //www.swimbikerun.ph/2011/09/gear-review-k- edge-chain-catcher/)
LinkWithin (http: //www. linkwithin. com/ learn?ref=widget)
(http: //www.linkwithin.com/)
Posted in ASK THE COACH( http://www.swimbikerun.ph/posts/ask-the- coach/), View the Archives ( http://www.swimbikerun.ph/posts/ask-the- coach/
askthecoach-archive/) , trainingmain (http://www.swimbikerun.ph/posts/training-main /) Tags: Aquathlon Program (http://www.swimbikerun.ph/tag/aquathlon-
program/) , Aquathlon Training Program (http://www.swimbikerun.ph/tag/aquathlon-training-program/), Jojo Macalintal (http://www.swimbikerun .ph/
tag/jojo-macalintal/), jomac (http: //www.swimbikerun.ph/tag/jomac/), Speed Work (http://www.swimbikerun .ph/tag/speed- work/) , training program
( http://www.swimbikerun.ph/tag/training-program/), Trimac Coaching (http: //www.swimbikerun.ph/tag/trimac-coaching/)
Bike Lanes in the Philippines! Senate pushes enactment of Bicycle Law(http://www.swimbikerun .ph/2011/02/bike-lanes-in -the-philippines-senate- pushes-
enactment-of -bicycle- law/)
LUNTIRUN | Make every route greener (http://www.swimbikerun .ph/2011/02/luntirun-make-every-route-greener/)
You can leave a response ( #respond), or trackback (http: //www.swimbikerun.ph/2011/02/ask-the-coach-aquathlon -training-question-3/trackback/) from your own site.
leave a comment using your facebook!
Leave a Reply
Name (required)
Mail (will not be published) (required)
Website
Submit Comment
Search
WHY WERE PINK
(http: //www.swimbikerun.ph/2012/03/sbr- ph-supports-women-empowerment-month-and-breast-cancer-
awareness/)
Facebook social plugin
Comment Postingas LouieMacapagal (Not you?)
Add a comment...
Post to Facebook
Virginia Vassallo IPSAR P. Borsellino
Non dicopi niente.. scritto tutto qui..!!!
Reply Like Follow Post December 22, 2011 at 3:38pm
auss uuutnun

Reply Like Follow Post February 4at 10:13pm

Ewerton Ferreira
esse site uma merdaaaah
Reply Like Follow Post March 5at 11:46pm
DavidAraujo
fdp
Reply Like Follow Post March 8at 8:36pm
C
lic
k
t
o
b
u
y
N
O
W
!
P
D
F
-XCHAN
G
E
w
w
w
.d
o
cu-trac
k
.c
o
m
C
lic
k
t
o
b
u
y
N
O
W
!
P
D
F
-XCHAN
G
E
w
w
w
.d
o
cu-trac
k
.c
o
m
Page 5 Ask The Coach | Aquathlon Training | Question 3 | SWIMBIKERUN.ph
3/17/2012 7:14:12 PM http://www.swimbikerun.ph/2011/02/ask-the-coach-aquathlon-training-question-3/
Total Fitness
Event Sponsors
(http://www.swimbikerun.ph/2012/02/k- swiss-itu-
subit -2012- entry-form-race-info/)
(http://www.swimbikerun.ph/2012/01/century-
tuna-5150-triathlon-subic- bay-philippines/)
(http://spyder-chargeyoursummer .com/blogging-
contest .html)
Must Read!
( http://swimbikerun.ph/2011/01/chrissie-wellington/)
(http://www.swimbikerun .ph/2011/08/craig-
alexander-infocus-pro-edition/)
EVENTS CALENDAR (http://
www.swimbikerun.ph/posts/
multisport-calendar/multisport-schedule/)
March 10, 2012 Next Step Camp 2: Sprint-Olympic Training Weekend (http://www.swimbikerun .ph/2012/01/the-next-step- triathlon-camp-2012/)
General
March 11, 2012 CDC Duathlon- 1st Leg
Duathlon
March 17, 2012 XTERRA Philippines (http://www.xterraphil .com)
Triathlon
March 18, 2012 143go! 2: A Fun Run for the Philippine Heart Center (http://www.wix.com/143go2/site#)
Running
March 24, 2012 NAGT Series - 3rd Leg
Triathlon
March 24, 2012 Alaska Ironkids & Family Run
General
Total Fitness
(http://www.totalfitness-mag.com/)
Sponsors
( http://www.facebook.com/pages/SLS3-Philippines/318003008239134/) (http://www.swimbikerun .ph/2011/09/gear-review -k-edge-chain-
catcher/) (http://www.blueseventy.com/) ( http://www.aquasphereswim.com/) (http://swimbikerun.ph/contact- us/)
(http://
C
lic
k
t
o
b
u
y
N
O
W
!
P
D
F
-XCHAN
G
E
w
w
w
.d
o
cu-trac
k
.c
o
m
C
lic
k
t
o
b
u
y
N
O
W
!
P
D
F
-XCHAN
G
E
w
w
w
.d
o
cu-trac
k
.c
o
m
Page 6 Ask The Coach | Aquathlon Training | Question 3 | SWIMBIKERUN.ph
3/17/2012 7:14:12 PM http://www.swimbikerun.ph/2011/02/ask-the-coach-aquathlon-training-question-3/
Kuliat Mikee Rodel Edwin Bernardo
J emman J ay J ose Mari
Timothy
Angelo Terry
SWI MBI KERUN.ph
3,380 people likeSWI MBI KERUN.ph.
Like You likethis.
SBR Goodies
(http://www.facebook.com/pages/SLS3-Philippines/318003008239134)
A TRIATHLETES HAVEN
(http: //luckyprimeproperties.ph/2011/12/venare-nuvali/)
SPONSORS
( http://www.facebook.com/pages/TriMagAsia/130031940403123) ( http://www.kswiss.com/)
(http://www.facebook.com/TimexSportsPH)
(http://www.3isgreaterthan1.com/)
(http://www.facebook.com/pages/ SLS3-
Philippines/318003008239134)
(http://www.twitter .com/swimbikerunph/) (http://www.facebook.com/pages/
SWIMBIKERUNph/156753511043175) (http://www.swimbikerun .ph/contact-us/) (http://www.swimbikerun .ph/
feed/)
SUBSCRIBE NOW!
Get updated with the latest SBR.ph
news!
C
lic
k
t
o
b
u
y
N
O
W
!
P
D
F
-XCHAN
G
E
w
w
w
.d
o
cu-trac
k
.c
o
m
C
lic
k
t
o
b
u
y
N
O
W
!
P
D
F
-XCHAN
G
E
w
w
w
.d
o
cu-trac
k
.c
o
m
Page 7 Ask The Coach | Aquathlon Training | Question 3 | SWIMBIKERUN.ph
3/17/2012 7:14:12 PM http://www.swimbikerun.ph/2011/02/ask-the-coach-aquathlon-training-question-3/
Subscribe now!
(http://www.swimbikerun.ph/smf /index.php?type=rss;action=.xml;sa=recent;board=;c=;limit=5) FROM
THE FORUM (http://www.swimbikerun.ph/smf/index.php)
Re: Bike boxes (http: //www.swimbikerun.ph/smf/index.php/topic,1582.msg24005.html#msg24005)
may problem ako with cebupac re. sports equipment pauwi from cebu. wala na yu...
Re: Bike boxes (http: //www.swimbikerun.ph/smf/index.php/topic,1582.msg24004.html#msg24004)
pag lagpas oo. pag pasok sa allotment, wala
Re: Bike boxes (http: //www.swimbikerun.ph/smf/index.php/topic,1582.msg24003.html#msg24003)
May extra charge ba if you just roll in with the bike?
Re: Bike boxes (http: //www.swimbikerun.ph/smf/index.php/topic,1582.msg24002.html#msg24002)
Quote from: makoy on Yesterday at 03:57: 23 PMinvisi. ..
Re: Newbie from Makati.. .din ( http://www.swimbikerun.ph/smf/index.php/topic,1587.msg24001.html#msg24001)
Quote from: Deo P. on Yesterday at 03:37:08 PMWelco...
SBR All Over The World
(http://www2.clustrmaps.com/counter/maps.php?url=http://www.swimbikerun .ph)
( http://www.topblogs.com.ph/sports- recreation/)
(http://www.fatcow.com/green- certified/swimbikerun.ph) (http://www.fatcow.com/
join/index.bml?AffID=682772&LinkName=Fatcow Hosting)
Copyright SWIMBIKERUN.ph(http://www.swimbikerun .ph) - Triathlon and
Multisport Philippines. Your Multisport Source.
Website Design, Maintenance, and Development by : IGOP Interactive (http://
www.igopenterprise.com)
Jaymie Pizzaro (http://www.swimbikerun .ph/posts/in-focus/athlete-in- focus/jaymie-pizzaro/)
Pete Jacobs (http://www.swimbikerun.ph/posts/in -focus/athlete-in -focus/pete-jacobs -athlete-in -focus/)
Arland Macasieb & Monica Torres (http: //www.swimbikerun.ph/posts/in -focus/athlete-in -focus/arland-macasieb-monica-torres/)
Craig Alexander (http://www.swimbikerun .ph/posts/in -focus/athlete- in-focus/craig-alexander/)
Noy, Peter, Ferdie (http://www.swimbikerun.ph/posts/in -focus/athlete-in -focus/noy-peter- ferdie/)
Terenzo Bozzone (http://www.swimbikerun.ph/posts/in -focus/athlete-in -focus/terenzo- bozzone/)
Joyette Jopson (http://www.swimbikerun .ph/posts/in-focus/athlete-in- focus/joyette-jopson/)
Ani de Leon (http: //www.swimbikerun.ph/posts/in -focus/athlete-in -focus/ani -de-leon/)
Quest 825 (http://www.swimbikerun .ph/posts/in-focus/team-in -focus/quest -825/)
Team Total Fitness ( http://www.swimbikerun.ph/posts/in- focus/team-in -focus/team-total-fitness/)
Yellow Cab TriClark ( http://www.swimbikerun.ph/posts/in- focus/team-in -focus/yellow-cab-triclark/)
Training Plans Overview (http: //www.swimbikerun.ph/posts/training- plans-overview/ )
Sprint Triathlon Training Plan (http: //www.swimbikerun.ph/posts/training- plans/sprint-triathlon-training-plan/)
Olympic Triathlon Training Plan (http://www.swimbikerun.ph/posts/training-plans/olympic-triathlon- training-plan/)
70.3 Training Plan ( http://www.swimbikerun.ph/posts/training-plans/70-3- training-plan/)
Ironman Training Plan (http: //www.swimbikerun.ph/posts/training- plans/ironman-training-plan/)
Marathon Training Plan (http://www.swimbikerun .ph/posts/training-plans/marathon- training-plan/)
FAQ and Guidelines ( http://www.swimbikerun.ph/posts/training-plans/fact -and-guidelines/)
K-Edge Chain Catcher (http: //www.swimbikerun.ph/posts/gear-review /k-edge- chain-catcher -gear-review/)
TorHans Aero 20( http://www.swimbikerun.ph/posts/gear-review/torhans-aero-20/)
K-Swiss K-Ruuz ( http://www.swimbikerun.ph/posts/gear-review/k- swiss-k-ruuz/)
Brooks PureConnect ( http://www.swimbikerun.ph/posts/brooks-pureconnect /)
My Little Athlete Teddy Bears (http: //www.swimbikerun.ph/posts/gear-review /my-little- athlete-teddy-bears/)
Zoot Ultra TT 4.0 and Tempo 4.0 (http: //www.swimbikerun.ph/posts/gear-review /zoot- ultra-tt -4-0- and-tempo-4- 0/)
Cobb Saddles Comparo (http://www.swimbikerun .ph/posts/gear- review/cobb-saddles-comparo/)
K-Swiss K-Ona Road Test (http://www.swimbikerun.ph/posts/gear-review/k-swiss-k-ona-road-test /)
I-TRI Daily Log Book ( http://www.swimbikerun.ph/posts/ gear-review/i-tri -daily- log-book/)
Racing Hell | Lightweight Shoes (http://www.swimbikerun .ph/posts/gear- review/racing- hell -lightweight -shoes/)
Best Shoes of 2010 (http: //www.swimbikerun.ph/posts/gear-review /best- shoes-of -2010/)
C
lic
k
t
o
b
u
y
N
O
W
!
P
D
F
-XCHAN
G
E
w
w
w
.d
o
cu-trac
k
.c
o
m
C
lic
k
t
o
b
u
y
N
O
W
!
P
D
F
-XCHAN
G
E
w
w
w
.d
o
cu-trac
k
.c
o
m