swim aloha 12 weeks

Average Weekly Training Hours 02:05
Training Load By Week
Average Weekly Training Hours 02:05
Training Load By Week
Sample Day 1
1:15:00
2400m
12.487168TSS
aloha 1

400 of which 50 back and 50 fly or breaststroke

200 as sculling 25m finish the 50 easy
MAINSET
1 x 600 @ 60%
2 x 400 @ 70%
2 x 200 @ 80%
2 x 100 @ 90%
1 x 50 @ 100% rest always 20”
COOLDOWN
200 real easy

Sample Day 3
1:30:00
2700m
12.34693125TSS
aloha 2

400 of which 50 back and 50 breaststroke

5 x 100 Free @ :15 rest last 25 not free
MAINSET
8 x 200
1,5 hard
2,6 harder
3,7 easy
2,8 all out

200
2left/ full stroke/2 right

Sample Day 8
1:00:00
1850m
8.93645845630787TSS
Aloha 3

400 of which 50 back and 50 fly or breaststroke
3 x (25 + 50 + 75 + 100) :20 rest
1st free_2nd pullbuoy paddles 3rd x free
MAINSET Pyramid
25 free - pull with paddles and buoy
50 free - pull with paddles and buoy
75 free - pull with paddles and buoy
200 IM - swim, hard - take an extra :15 rest
75 free - pull with paddles and buoy
50 free - pull with paddles and buoy
25 free - pull with paddles and buoy
COOLDOWN
200 alternate 50 or 25 as free easy / old ladies backstroke

Sample Day 10
1:00:00
2100m
13.0709796875TSS
Aloha 4

400 of which 50 back and 50 fly or breaststroke
DRILL SET
200 choice drill
200 choice alternating 25 scull/25 kick on back
4 x 25 focusing on perfect stroke
MAINSET
300 free hard, BUT every 3rd length slow it down and do catch-up drill
1:00 rest
4 x 50 fast free, breathing every 5th stroke - :15 rest
1:00 rest
200 free hard, BUT every 2nd length slow it down and do fingertip drag drill -
be sure
to drag your fingertips along the side of your body, across your armpit, and all
the
way up to the top of the stroke
1:00 rest
4 x 25 fast free, perfect stroke - :15 rest 6 x 25 choose a variety of drills - :10
rest
1 x 100 swim completed as 75 build, :05 rest, 25 hard! - :15 rest
6 x 25 back 1 x 100 back swim completed as 75 build, :05 rest, 25 hard! - :15 rest
COOLDOWN
200 relax

Sample Day 15
1:00:00
2300m
17.1725094328704TSS
aloha 6

400 of which 50 back and 50 fly or breaststroke
DRILL SET
200 free, with long & relaxed stroke, breathing every 3rd and 5th stroke by 25
8 x 25 – build speed from easy to moderate, perfect stroke
MAINSET
4 x 125
1 - 50 free/25 hard/50 free - :15 rest
2 - 50 free/25 hard/50 free - :15 rest
3 - 50 free/25 hard/50 free - :15 rest
4 - 50 free/25 hard/50 free - :15 rest
3 x 50 hard kick with board - :10 rest
1:00 rest
2 x 100 hard swim 1 free/2 IM - :15 rest
2 x 50 kick on back - :10 rest
1:00 rest
2 x 100 hard swim 1 back/2 some drill) - :15 rest
200 pull with buoy, paddles, or breathing every 3rd/5th/7th stroke by 25
COOLDOWN
200 2left/ full strokes/2 right

Sample Day 17
1:15:00
2400m
12.487168TSS
aloha 7

400 of which 50 back and 50 fly or breaststroke
DRILL SET
200 kick ev with fins
MAINSET
200 kick with board and fins, alternating 25 hard/25 moderate
3 x 100 free holding best pace, getting :06-:08 rest
4 x 25 free hard - :30 rest
3 x 100 back holding best pace, getting :06-:08 rest
4 x 25 free hard - :30 rest
3 x free holding best pace, getting :06-:08 rest
4 x 25 back hard - :30 rest
200 kick with board and fins, alternating 25 hard/25 moderate
COOLDOWN
200 real easy

Sample Day 22
1:00:00
2000m
11.2912037037037TSS
aloha 8

400 of which 50 back and 50 fly or breaststroke
DRILL SET
400 alternating 100 free/100 non-free
8 x 25 - 2 of each stroke - odds build, evens steady perfect stroke
MAINSET
8 x 100 on 4’
1,3,5,7 first 50 as catchup, the back 50 clean 2,4,6,8 focus on your breathing, nothing else, exhale VERY well, breathe on 4
COOLDOWN
2x100 ultra easy IM individual medley (fly,back,breast,free)

peter naegeli
|
kona-coaching.com

I offer individual triathlon and swimming coaching programs and work with you closely and intensively to achieve your goals. Online coaching is also possible. I am located in Switzerland near Neuchatel and have training groups in Biel and Fribourg as well that you may join.
My philosophy is definitely towards quality instead of quantity.

And I love to motivate and share my experience.

Get in touch with me to learn more. English, German and French speaking.