Barring injury, illness, or unplanned interruption, workouts should never repeat. If completed successfully—with "reps in reserve", never to failure—then they should progress with changes in load. So each week in a good training plan is different than the weeks before and after.
For Skimo 365, I'll release the latest workouts every Sunday at 10 am ET.
Weekly Routine
This is a hypothetical schedule. Feel free to shift and rearrange, so long as the higher intensity sessions (for Strength and Speed) are preceded by full recovery.
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|
| Strength | 3x (12x 75% + 2'R) | ||||||
| Speed | 4x (8" + 2'R) | ||||||
| Duration (%)1 | ?2 | 11% | 22% | 11% | 11% | 33% | 11% |
- Duration is broken down into portions of weekly volume, which will vary a lot between individuals. Think of "11%" as a basic unit of volume.
- Optional. If active, use your basic duration unit or less, whatever that may be. Good activities for a rest day are flat walks and hella-slow swimming. Lazy movement is good; exertion is not. (Hat tip to Scott Johnston for the lazy swimming idea.)
