8 Week Winter Block

Author

Derek Stone

All plans by this Coach

Length

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

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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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:14
Training Load By Week
Average Weekly Training Hours: 08:14
Average Weekly Breakdown

Derek Stone

Milestone Racing, LLC.

As an avid runner and endurance athlete, it is my mission to share my passion with others and help them grow in endurance athletics.

Back to Plan Details

Sample Day 1

0:40:00
1554m
0.8TSS
Swim (1700)

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

0:40:00
1646m
0.79TSS
Swim (1800)

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

0:45:00
1737m
0.71TSS
Swim (1900)

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

0:50:00
1920m
0.97TSS
Swim 2100 (300-200-100/200-100/100/100)

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

0:55:00
2377m
0.97TSS
Swim (2600) (400/2x300/3x300/4x100)

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

0:55:00
2377m
0.97TSS
Swim 2600 (300-200-100/300-200-100/200-100/100)

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

1:00:00
2469m
0.71TSS
Swim (2700)

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

8 Week Winter Block

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