Half Training 2018

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 02:40

This a super tough program, that will get you fast if you use it exactly how it is prescribed

Sample Day 1
1:00:00
2652m
2900

300 swim 200 kick 300 pull 200 kick (15 minutes / 1000) 10 x 75 @ :15-25 sec rest (2- easy swim think about tech (2- middle 25 is stronger - (2- first and last 25 are stronger (2- easy swim think about tech (2- strong HR up (30 minutes / 1750) 10 x 25 @ :10-:15 rest Easy down / fast back (38 minutes / 2000) 600 swim or pull (100 moderate / 100 stronger x 3) (50 minutes / 2600) 300 swim or kick easy

Sample Day 2
2560m
2800 Thinking

5 x 200 warm up (swim / kick / pull / kick / swim) (1000 yards / 16 minutes) 8 x 100 1st one take @:40 seconds rest, swim easy 2nd one take @ :35 seconds rest, 75 easy / 25 hard 3rd one take @ :30 seconds rest, 50 easy / 50 hard 4th one take @ :25 seconds rest, 25 easy / 75 hard 5th one take @ :20 seconds rest, 100 hard 6th one take @ :15 seconds rest, 100 easy 7th one take @ :10 seconds rest, 100 harder than number 5 8th 50 hard / 50 easy (1800 yards / 33 minutes) 8 x 50 pull, each set of 2 try to pick up the pace a little bit (2 @ :12 rest (2 @ :9 rest (2 @ :6 rest (2 @ :3 (2200 yards / 42 minutes) 8 x 25 with fins Underwater, try to make it the whole way without breathing Take :15-:30 rest (2400 yards / 50 minutes) 300 long and strong swim 100 easy warm down (2800 yards / 58 minutes)

Sample Day 3
21mi
Cycling

Sample Day 4
14mi
Running

Sample Day 5
72mi
Cycling

Sample Day 6
50mi
Cycling

Sample Day 7
0:40:00
Comfortable run

Run easy and comfortable and maintain the same pace through out the workout. no surges

Timothy Tarpley
|
Trident Sports

Tarp has been a Triathlete for 18 years, he believes in a balanced approach.