8 Week Winter Block
Author
Derek Stone
All plans by this CoachLength
8 Weeks
Typical Week
2 Swim, 4 Run, 3 Bike
Longest Workout
1:00 hrs swim
1:57 hrs bike
1:40 hrs run
Plan Specs
triathlon half ironman intermediate advanced power based pace based
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?
ACCESS YOUR PLAN ANYWHERE
Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.
Summary
8 week block to build winter fitness. Best to have a power meter and gps watch. You should also have a some base fitness before applying this plan
Stats
Sample Day 1
WU: 300 swim, 4x75 as kick/drill/swim by 25 @:15sec rest.
MS:
2 x 200 @:30-:45sec rest, good DPS w/long strokes.
2x 150 as 25drill/100swim/25dril @:20s rest. (catchup or 6-kick roll drill).
2 x 100 @:15sec rest, build last 25.
4x 50 as 25back/25free @:15sec rest.
CD: 100 easy choice.
Total 2700
Sample Day 3
WU: 300 swim, 200 as 25drill/25swim, 100 as 25back/25free.
MS:
8 x 50 odds 25fast/25ez, evens 25ez/25fast on 1:10
1x 50 dps focus on 1:15.
5 x 100 steady swim @:15s rest.
1x 50 dps focus on 1:15.
1x 50 dps focus on 1:15.
CD: 150 stretch out swim.
Total 1800
Sample Day 8
WU: 200 swim, 4x50 build to sprint @:15sec rest.
MS:
2 x 200 @:30-:45sec rest, good DPS w/long strokes.
6 x 100 @:15sec rest, build last 25.
8 x 50 descend pace 1-4, 5-8 @:15sec rest.
CD: 100 easy choice.
Total 1900
Sample Day 10
WU: 300 swim, 4x75 as drill/swim/kick by 25 @:15sec rest.
MS: Rest noted in brackets ().
300(:30)-200(:20)-100(1-2min) nice easy stretch out, focus good rotation & dps.
200(:20)-100(1-2min) PULL focus on early catch & strong finish at hip.
100(:30-:60) steady swim breathe 3/5 by 25.
100 breathe 3/5/3/7 rest 1-2min.
12 x 25 easy kick or swim IM order or just free & back @:10s rest.
CD: 100 easy choice.
Total 2100
Sample Day 15
WU: 300 swim
4x75 as kick/drill/swim by 25 @:15sec rest.
MS:
2 x 300 @:45sec rest, good rotation & finish.
3 x 200 @:30sec rest, build last 100.
4 x 100 @:15sec rest, strong effort try to hit same time for all.
4 x 75 free/back/free on :15sec rest.
CD: 100 easy choice.
Total 2600
Sample Day 17
WU: 300 swim, 4x75 as drill/swim/kick by 25 @:15sec rest.
MS: Rest noted in brackets ().
100(:10)-200(:20)-300(:30)-300(:45)-200(:30)-100(:15) focus good rotation & dps w/long strokes.
Rest 1-2min.
4 x 100 breathe 7/3/5/3 @:20s rest.
12 x 25 drill or swim IM order or just free & back @:10s rest.
CD: 100 easy choice.
Total 2600
Sample Day 22
WU: 300 swim, 4x75 as kick/drill/swim by 25 @:15sec rest.
MS:
2 x 200 @:30-:45sec rest, good DPS w/long strokes.
4 x 150 as 25drill/100swim/25dril @:20s rest. (catchup or 6-kick roll drill).
6 x 100 @:15sec rest, build last 25.
8 x 50 as 25back/25free @:15sec rest.
CD: 100 easy choice.
Total 2700