This workout should leave you feeling better. Think of it as sharpening the blade of a knife. We are looking to help clear the legs by stimulating blood flow and some neuromuscular stimulation with the higher cadence segments.
Please see below for details
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Attached is a Training Plan Instruction guide.
100 Swim easy
100 Pull easy with Buoy
100 Swim easy
1000 Time Trial
200 easy non free stroke of choice
10 minute solid warmup - allow HR to completely settle 20 minutes at MAF HR - (MAF test: Maximum pace in minutes per mile for a 20 minute test at a HR equal to 180 minus the athlete’s age. ) Cooldown as needed Select flat and repeatable course We will do follow up sessions with this
100 Pull Buoy
200 as 50 Kick on R side / 50 kick on L side
2 x 100 @ Z4 on :20 seconds Rest
100 non-free stroke of choice
zone chart attached
Be sure your body is rested, this is like a short race effort. Allen and Coggan's protocol is as follows in Exercises & Intervals be sure to hit view intervals
20 MINUTE WARM UP easy
3 X 1 MIN SPIN UPS WITH 1 MINUTE REST (increase intensity and rpms to 100-120rpm)
5 MINUTES EASY
5 MINUTES HARD (This should be a practice for the main set, find your level of intensity that is the max sustainable pace)
10 MINUTES EASY
20 MINUTE TIME TRIAL EFFORT (max sustainable pace in self- selected cadence of choice)
10 MINUTE COOLDOWN