8 Week Winter Block

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

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

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

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.