2020 Supplemental Training- 2 Week Race Supplement/Test Weeks

WU:
400 swim
300 as 50 drill / 50 swim
100 as 25 fast / 25 easy


MS:
4 x 200 as
1-2: Race Pace, r=2 minutes
3-4: Descend by 25's to race pace; r=:1 minute

100 easy

4 x 100 as
1-2: Race Pace, r=1 minute
3-4: Descend by 25's to race pace; r=:1 minute


CD
300 - 1k swim with mixed drills. Feel free to add fins. Just swim until you feel comfortable and 'satisfied' with your set.

WU:
15:00 easy build to z2

PS:
5x
:30 @ cadence over 100+, z3+
:30 @ easy cruise

MS:
3 x
8:00 @ z3 building into z4
2:00 @ easy cruise

CD:
Cruise remainder

WU:
10-15 minute easy build and then get in some solid efforts. Get your HR up and your body primed + ready to run.

Do a 30 minute run at fastest sustainable pace. Do not fade.

At 10 minutes, click your lap button.
Record Average HR(LTHR) and Pace(FTP) for the last 20 minutes.

Cool Down for 5-10 minutes

How to Determine + Set Your Run HR Zones:

Tutorial: https://help.trainingpeaks.com/hc/en-us/articles/204073584-How-to-Set-your-Thresholds-and-Calculate-your-Zones


Go to Athlete-->Settings-->Zones
Scroll to Heart Rate 
Scroll to Run Heart Rate or Choose ‘add activity-run’
Scroll to Auto Calculation:
- Input Threshold Heart Rate from Test
- Input your Max/Resting Heart Rate(RHR)
- Use the following auto-calculation:
- Lactate Threshold
- Andy Coggan (5)
- Click Calculate
- Click Apply
-Record your HR/Power zones so you can use them in your next training session

How to Set your Run Pace Zones:


Tutorial: https://help.trainingpeaks.com/hc/en-us/articles/204073584-How-to-Set-your-Thresholds-and-Calculate-your-Zones


We will primarily run based off of HR as the zones do not always equate to pace as there are a lot of variables that can affect pace. With that, here is how you can calculate your run pace zones for certain workouts:


-Go to Athlete-->Settings-->Zones
- Scroll to Speed/PaceDefault Speed/Pace
- Input Threshold Pace from the Test
- Choose Threshold Speed
- Choose Joel Friel for Running(7)
- Click Calculate
- Click Apply
- Record your HR/Pace zones so you can use them in your next training session

WU:
600 as 75 swim / 25 kick

PS:
8 x 75 as 25 single arm drill / 25 single arm drill / 25 swim

MS:
1 x 800 at z2
6 x 100 at z3
1 x 400 at z2
2 x 100 at z3
50 easy
12 x 100;
rest =
1-3; @ base interval + 5
4-6; @ base interval
7-9: @ base interval -5
10-12 @ base interval - 10
CD:
300 easy with fins + paddles

WU:
15 minute easy build warm up

MS:
8:00 @ z3 building to z4
1:00 @ easy cruise
6:00 @ z3 building to z4
1:00 @ easy cruise
4:00 @ z3 building to z4
1:00 @ easy cruise

CD:
Cruise remainder

WU:
300 choice
300 as 50 kick / 50 swim
4 x 50, build each 50. R=:20


*Make sure you are warmed up and your body is primed before starting.

Test Set;
3 x 300 at fastest sustainable pace; r=3:00
*FTS(functional threshold speed) = your average 100 pace

CD:
500 easy fins and paddles

How to Calculate Your Swim Zones

You can not do this effectively in trainingpeaks, so you will have to do it manually:

Calculate your FTS(Functional Threshold Speed) FTS = Average 100 time for all 3 rounds.

Set your base pace:
- Base pace = 115% of FTS = (1.15)*FTS 

Set your pace zones:
EZ: 115% FTS / Base pace
z1- 110% FTS
z2- 107% FTS
z3- 100% FTS
z4- 93% FTS
z5- 90% FTS

The goal for today is to rev the engine a little and then shut it down. We want to leave the tiger in the cage until race day.


3-5 x 
2-4 minutes @ intervals; building effort to just above race pace and holding for the duration.
3:00 @ easy cruise


After, just spin it out.