This is plan that is recommended for athletes going for a sub 4:30 "Half Distance" Triathlon. This is perfect for someone with a smart trainer and for someone who has the time and dedication to achieve the fastest "Half Distance" they've ever done. The best candidate for this program should have at least a couple years of consistent triathlon training under their belt so to speak.
90 seconds per side of each movement
use a stick the first time. or broom.
Make it happen. IT may be frustrating, which is good. but increase balance
Please watch Video for visual description
1. 25m single arm swim (other hand is extended in front of you)
complete 100m switching arms each 25 meter
TOOL NEEDED: use ankle band around ankles (you will need to cut and use an old bike tube) the band should be adjust to slip on and off your feet. please have them on your feet in the figure 8 position.
2. Swim 150m with band around ankle. keep your abs 30% flexed as you swim.
3. closed fists drills. Swim 3x50m with your fist completely closed. Please notice how much you are pulling with your the part of the arm between the elbow and fist... the goal is to get the forearm perpendicular with the floor of the pool earlier.
4. DPS distance per stoke. Swim 2x25 having the lowest arm tun over possible(you will need to kick more to achieve this.
Repeat each of the above drills twice.
Swim 5x200 meters leaving on 3:30
COOL DOWN: 150m perfect swim
10 minutes easy zone 2, than gradually build to low HR z3.
Hold z3 for duration of workout.
Be sure to say relaxed and have effective turnover, Slightly externally rotate hands as you run
Warm Up: 1600m light jogging in HR z2 (keeping your HR from bouncing into Z4 too early is important)
Find soft surface and Do 4 to 6, 50m strides staying relaxed
After each stride, gently jog back to where you started.
MAIN SET: Run 8 to 12, 400m efforts at a couple seconds faster than your goal race pace.
After you run each 400m, you will lightly jog 100m.
You will repeat this until all the intervals are done. its ok to walk for a few seconds after each 400m, but the goal it to stay in running form through each recovery 100m.
If done on a track you will notice that your 400m start line moves 100m each time, so after 8 or 12 intervals you should be where you started.
mash out hamstrings, biceps, adductors(inner thigh near groin)
Warm up: 5 minutes easy pedaling with little to no resistance
Build up to tempo AFTER 5 minutes and hold tempo (Z3 effort) for 10minutes.
Zone 1 for 1 minute
Main set: 4x3 minute at 95% of FTP
90 seconds rest between each three minute interval
2nd part: 5x60 on 30 seconds rest.Standing to sitting every 15 seconds. Rest is 30 seconds between each one minute interval.
3rd part: 10 minutes Z3 tempo to finish
5 minutes easy spinning