IM703 Florida- AP Racing Plan: 12 Weeks (11-15hrs/wk)

Author

AP Racing

All plans by this Coach

Length

13 Weeks

Typical Week

4 Run, 4 Swim, 1 Other, 4 Bike

Longest Workout

1:10 hrs swim
4:00 hrs bike
1:50 hrs run

Plan Specs

triathlon half ironman

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Summary

Let's Get Started



This plan was based on my experiences racing and preparing for triathlon racing and the lessons I have learned along the way. We will teach you a smart approach to continuous improvement.



This is a Training Plan for athletes who have previous racing/training experience and whom are proficient in all 3 disciplines.



It is designed where you can insert races into the schedule at various points by simple removing the training sessions for that week and inserting the 'race week' workouts from the week of your 'A' event.



Check out more training and coaching options at:

AP RACING TEAM AND COACHING OPTIONS
.



For a detailed plan description, training guide, key terminology and more resources, please check out these articles and pages:

TRAINING METHODOLOGY

Swim Terms- A Basic Guide:



Live Your Dreams,



Andy

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:46
Training Load By Week
Average Weekly Training Hours: 11:46
Average Weekly Breakdown

Andy Potts

Andy Potts Racing

I want to leave the sport better than I started with it-
I have spent my entire life training, racing and trying out new ways to get better. A lot of people helped me along the way and I want to help others by sharing my experiences and providing everyone with the best opportunity to be their best.

Join me and find your new potential.

Back to Plan Details

Sample Day 1

1:00:00

WU:
600 continuous swim as 
50 kick on side(alternate sides
25 swim
50 single arm, breathe opposite side
25 build

PS:
8 x 50; 25 cruise / 25 build to z4; r=:10

MS:
5x
1 x 100 @ z3
3 x 25 @ z4+
1 x 25 @ easy cruise
1 x 75 @ z3
1 x 25 @ z4+

1 x
100 @ z3
75 @ z3
50 @ z2
1 x 25 @ z4+
@base interval with 1:00 rest between rounds

CD:
100 easy cruise
300 fins + paddles as
50 finger tip drag / 100 swim @ cruise

Sample Day 2

0:40:00

WU:
10 min easy build to z2

MS:
2x
1 x :40 @ z5
1 x 2:00 easy jog. Really easy.
1 x :40 @ z5
1 x 2:00 @ easy jog. Really easy.
1 x 1:40 @ z5
1 x 4:00 @ easy jog. Really easy.

CD:
5 minutes of jog + stretch

Sample Day 4

1:00:00

WU:
800 @ 75 s/25 k
PS:
2 x 150/100/50 free with 15 sec rest...2nd round a little faster than first...both aerobic effort

MS:

8 x 50 free @ 75% effort
1-4 get your time for each 50; r=:15
5-8 add 20 sec to your average time from 1-4 and that becomes your interval...swim the remainder on the new interval
CD:
Easy 400 pull or fin swim with or without paddles

Sample Day 4

2:00:00

WU:
30:00 steady build to z2

PS:
20 x
:10 @ z4+
:50 @ z1 build back to z2

MS:
7x
4:00 @ z2 / 1:00 @ z3 / 1:00 @ z1

Remainder of the ride with as much time in z2 as possible.

Sample Day 4

0:30:00

Off The Bike
Just a steady build to z2 and cruise.

Sample Day 5

1:00:00

WU:
600 continuous swim as 
50 kick on side(alternate sides
25 swim
50 single arm, breathe opposite side
25 build

PS: 
8x50 @ descend 1-4 / 5-8 to z3;
r=:10

MS:
3x
4 x 50 @ z2
1 x 200 @ z4
@ BASE INTERVAL

CD:
400 easy swim with fins + pads

Sample Day 5

0:45:00

WU:
15:00 easy build

MS:
6 x
4:00 @ z2
:30 @ easy cruise

CD:
Cruise remainder

IM703 Florida- AP Racing Plan: 12 Weeks (11-15hrs/wk)

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