Michael Pates Total Sprint - 22 Week 3/11/18, 12(44 PM

Michael Pate's Total Sprint

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Michael Pates Total Sprint Program

Designed by Michael Pate author of "When Big Boys Tri"

By using this program, you accept the RESTRICTIONS AND TERMS OF USE

Week One

Swim Bike Run

Warm up
Monday Freestyle 50 yards Off Walk for 20
Cool Down 50 yards minutes

Tuesday Off 2 miles Off

Warm up
Wednesday Freestyle 50 yards Off Walk for 20
Cool Down 50 yards minutes

Thursday Off Off Off

Warm up
Friday Freestyle 50 yards 2 miles Off
Cool Down 50 yards

Saturday Off Off Walk for 25

minutes

Sunday Off 2 miles Off

Week Two
Swim Bike Run
Warm up
Monday Freestyle 100 yards Off Walk for 20
Cool Down 50 yards minutes

Tuesday Off 2 miles Off

Warm up
Wednesday Freestyle 100 yards Off Walk for 20
Cool Down 50 yards minutes

Thursday Off Off Off

Warm up
Friday Freestyle 100 yards 2 miles Off

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Michael Pates Total Sprint - 22 Week 3/11/18, 12(44 PM

Cool Down 50 yards

Saturday Off Off Walk for 25

minutes

Sunday Off 2 miles

Week Three
Swim Bike Run
Warm up
Monday Freestyle 150 yards Off Walk for 25
Cool Down 100 yards minutes

(You can start

to

jog part of
time, but don’t
over do it.)

Tuesday Off 3 miles Off

Warm up
Wednesday Freestyle 150 yards Off Walk/Jog for
Cool Down 100 yards 20 minutes

Thursday Off Off Off

Warm up
Friday Freestyle 150 yards 3 miles Off
Cool Down 100 yards

Saturday Off Off Walk/Jog for

25 minutes

Sunday Off 4 miles Off

Week Four

Swim Bike Run

Warm up
Monday Freestyle 200 yards Off Walk/Jog for
Cool Down 100 yards 30 minutes

Walk 5
minutes
Jog 2 minutes

Tuesday Off 4 miles Off

Warm up
Wednesday Freestyle 200 yards Off Walk/Jog for

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Michael Pates Total Sprint - 22 Week 3/11/18, 12(44 PM

Cool Down 100 yards 30 minutes

Walk 5
minutes
Jog 2 minutes

Thursday Off Off Off

Warm up
Friday Freestyle 200 yards 4 miles Off
Cool Down 100 yards

Saturday Off Off Walk/Jog for

35 minutes

Sunday Off 5 miles Off

Week Five

Swim Bike Run

Warm up
Monday Freestyle 250 yards Off Walk/Jog for
Cool Down 100 yards 20 minutes

Walk 5
minutes
Jog 2 minutes

Tuesday Off 4 miles Off

Warm up
Wednesday Freestyle 250 yards Off Walk/Jog for
Cool Down 100 yards 20 minutes

Walk 5
minutes
Jog 2 minutes

Thursday Off Off Off

Warm up
Friday Freestyle 250 yards 4 miles Off
Cool Down 100 yards

Saturday Off Off Walk/Jog for

20 minutes

Sunday Off 4 miles Off

Week Six

Swim Bike Run

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Michael Pates Total Sprint - 22 Week 3/11/18, 12(44 PM

Monday Warm up Off Walk/Jog for

Freestyle 300 yards 35 minutes
Cool Down 100 yards
Walk 4:30
minutes
Jog 2:30
minutes

Tuesday Off 5 miles Off

Warm up
Wednesday Freestyle 300 yards Off Walk/Jog for
Cool Down 100 yards 35 minutes

Walk 4:30
minutes
Jog 2:30
minutes

Thursday Off Off Off

Warm up
Friday Freestyle 300 yards 5 miles Off
Cool Down 100 yards

Saturday Off Off Walk/Jog for

45 minutes

Sunday Off 7 miles Off

Week Seven

Swim Bike Run

Warm up
Monday Freestyle 350 yards Off Walk/Jog for
Cool Down 100 yards 35 minutes

Walk 4:00
minutes
Jog 3:00
minutes

Tuesday Off 6 miles Off

Warm up
Wednesday Freestyle 350 yards Off Walk/Jog for
Cool Down 100 yards 35 minutes

Walk 4:00
minutes
Jog 3:00
minutes

Thursday Off Off Off

Warm up
Friday Freestyle 350 yards 6 miles Off
Cool Down 100 yards

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Michael Pates Total Sprint - 22 Week 3/11/18, 12(44 PM

Saturday Off Off Walk/Jog for

50 minutes

Sunday Off 8 miles Off

Week Eight

Swim Bike Run

Warm up
Monday Freestyle 400 yards Off Walk/Jog for
Cool Down 100 yards 35 minutes

Walk 4:00
minutes
Jog 3:00
minutes

Tuesday Off 6 miles Off

Warm up
Wednesday Freestyle 400 yards Off Walk/Jog for
Cool Down 100 yards 35 minutes

Walk 4:00
minutes
Jog 3:00
minutes

Thursday Off Off Off

Warm up
Friday Freestyle 400 yards 6 miles Off
Cool Down 100 yards

Saturday Off Off Walk/Jog for

50 minutes

Sunday Off 10 miles Off

Week Nine

Swim Bike Run

Warm up
Monday Freestyle 450 yards Off Walk/Jog for
Cool Down 100 yards 35 minutes

Walk 3:30
minutes
Jog 3:30
minutes

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Michael Pates Total Sprint - 22 Week 3/11/18, 12(44 PM

Tuesday Off 7 miles Off

Warm up
Wednesday Freestyle 450 yards Off Walk/Jog for
Cool Down 100 yards 35 minutes

Walk 3:30
minutes
Jog 3:30
minutes

Thursday Off Off Off

Warm up
Friday Freestyle 450 yards 7 miles Off
Cool Down 100 yards

Saturday Off Off Walk/Jog for

50 minutes

Sunday Off 10 miles Off

Week Ten

Swim Bike Run

Warm up
Monday Freestyle 400 yards Off Walk/Jog for
Cool Down 100 yards 35 minutes

Walk 3:30
minutes
Jog 3:30
minutes

Tuesday Off 5 miles Off

Warm up
Wednesday Freestyle 400 yards Off Walk/Jog for
Cool Down 100 yards 35 minutes

Walk 3:30
minutes
Jog 3:30
minutes

Thursday Off Off Off

Warm up
Friday Freestyle 400 yards 5 miles Off
Cool Down 100 yards

Saturday Off Off Walk/Jog for

30 minutes

Sunday Off 5 miles Off

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Michael Pates Total Sprint - 22 Week 3/11/18, 12(44 PM

Week Eleven

Swim Bike Run

Warm up
Monday Freestyle 500 yards Off Walk/Jog for
Cool Down 100 yards 35 minutes

Walk 3:00
minutes
Jog 4:00
minutes

Tuesday Off 9 miles Off

Warm up
Wednesday Freestyle 500 yards Off Walk/Jog for
Cool Down 100 yards 35 minutes

Walk 3:00
minutes
Jog 4:00
minutes

Thursday Off Off Off

Warm up
Friday Freestyle 500 yards 9 miles Off
Cool Down 100 yards

Saturday Off Off Walk/Jog for

50 minutes

Sunday Off 12 miles Off

Week Twelve
Swim Bike Run

Monday · Warm up Off Walk/Jog for

35 minutes
Freestyle 550 yards
Cool Down 100 yards Walk 2:30
minutes
Jog 4:30
minutes

Tuesday Off 9 miles Off

Warm up
Wednesday Freestyle 550 yards Off Walk/Jog for
Cool Down 100 yards 35 minutes

Walk 2:30
minutes
Jog 4:30

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Michael Pates Total Sprint - 22 Week 3/11/18, 12(44 PM

minutes

Thursday Off Off Off

Warm up
Friday Freestyle 550 yards 9 miles Off
Cool Down 100 yards

Saturday Off Off Walk/Jog for

50 minutes

Sunday Off 15 miles Off

Week Thirteen

Swim Bike Run

Warm up
Monday Freestyle 600 yards Off Walk/Jog for
Cool Down 100 yards 35 minutes

Walk 2:30
minutes
Jog 4:30
minutes

Tuesday Off 9 miles Off

Warm up
Wednesday Freestyle 600 yards Off Walk/Jog for
Cool Down 100 yards 35 minutes

Walk 2:30
minutes
Jog 4:30
minutes

Thursday Off Off Off

Warm up
Friday Freestyle 600 yards 9 miles Off
Cool Down 100 yards

Saturday Off Off Walk/Jog for

50 minutes

Sunday Off 15 miles Off

Week Fourteen

Swim Bike Run

Warm up
Monday Freestyle 650 yards Off Walk/Jog for

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Michael Pates Total Sprint - 22 Week 3/11/18, 12(44 PM

Cool Down 100 yards 35 minutes

Walk 2:00
minutes
Jog 5:00
minutes

Tuesday Off 9 miles Off

Warm up
Wednesday Freestyle 650 yards Off Walk/Jog for
Cool Down 100 yards 35 minutes

Walk 2:00
minutes
Jog 5:00
minutes

Thursday Off Off Off

Warm up
Friday Freestyle 650 yards 9 miles Off
Cool Down 100 yards

Saturday Off Off Walk/Jog for

55 minutes

Sunday Off 15 miles Off

Week Fifteen

Swim Bike Run

Warm up
Monday Freestyle 700 yards Off Walk/Jog for
Cool Down 100 yards 35 minutes

Walk 2:00
minutes
Jog 5:00
minutes

Tuesday Off 9 miles Off

Warm up
Wednesday Freestyle 700 yards Off Walk/Jog for
Cool Down 100 yards 35 minutes

Walk 2:00
minutes
Jog 5:00
minutes

Thursday Off Off Off

Warm up
Friday Freestyle 700 yards 9 miles Off
Cool Down 100 yards

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Michael Pates Total Sprint - 22 Week 3/11/18, 12(44 PM

Saturday Off Off Walk/Jog for

50 minutes

Sunday Off 20 miles Off

Week Sixteen

Swim Bike Run

Warm up
Monday Freestyle 750 yards Off Walk/Jog for
Cool Down 100 yards 35 minutes

Walk 1:30
minutes
Jog 5:30
minutes

Tuesday Off 10 miles Off

Warm up
Wednesday Freestyle 750 yards Off Walk/Jog for
Cool Down 100 yards 35 minutes

Walk 1:30
minutes
Jog 5:30
minutes

Thursday Off Off Off

Warm up
Friday Freestyle 750 yards 10 miles Off
Cool Down 100 yards

Saturday Off Off Walk/Jog for

50 minutes

Sunday Off 20 miles Off

Week Seventeen

Swim Bike Run

Warm up
Monday Freestyle 800 yards Off Walk/Jog for
Cool Down 100 yards 35 minutes

Walk 1:00
minutes
Jog 6:00
minutes

Tuesday Off 10 miles Off

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Michael Pates Total Sprint - 22 Week 3/11/18, 12(44 PM

Wednesday Warm up Off Walk/Jog for

Freestyle 800 yards 35 minutes
Cool Down 100 yards
Walk 1:00
minutes
Jog 6:00
minutes

Thursday Off Off Off

Warm up
Friday Freestyle 800 yards 10 miles Off
Cool Down 100 yards

Saturday Off Off Walk/Jog for

50 minutes

Sunday Off 20 miles Off

Weeks Eighteen & Nineteen

Swim Bike Run

Warm up
Monday Freestyle 800 yards Off Walk/Jog for
Cool Down 100 yards 35 minutes

Walk 1:00
minutes
Jog 6:00
minutes

Tuesday Off 10 miles Off

Warm up
Wednesday Freestyle 700 yards Off Walk/Jog for
Cool Down 100 yards 35 minutes

Walk 1:00
minutes
Jog 6:00
minutes

Thursday Off Off Off

Warm up
Friday Freestyle 800 yards 10 miles Off
Cool Down 100 yards

Saturday Off Off Walk/Jog for

50 minutes

Sunday Off 20 miles Off

Weeks Twenty & Twenty-One

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Michael Pates Total Sprint - 22 Week 3/11/18, 12(44 PM

Swim Bike Run

Warm up
Monday Freestyle 800 yards Off Walk/Jog for
Cool Down 100 yards 35 minutes

Walk 30 secs
Jog 6:30
minutes

Tuesday Off 15 miles Off

Warm up
Wednesday Freestyle 700 yards Off Walk/Jog for
Cool Down 100 yards 35 minutes

Walk 30 secs
Jog 6:30
minutes

Thursday Off Off Off

Warm up
Friday Freestyle 800 yards 10 miles Off
Cool Down 100 yards

Saturday Off Off Walk/Jog for

50 minutes

Sunday Off 20 miles Off

Week Twenty-Two

Swim Bike Run

Warm up
Monday Freestyle 800 yards Off Jog for 35
Cool Down 100 yards minutes

Tuesday Off 15 miles Off

Warm up
Wednesday Freestyle 800 yards Off Jog for 35
Cool Down 100 yards minutes

Thursday Off Off Off

Warm up
Friday Freestyle 800 yards 10 miles Off
Cool Down 100 yards

Saturday Off Off Jog for 50

minutes

Sunday Off 20 miles Off

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Michael Pates Total Sprint - 22 Week 3/11/18, 12(44 PM

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