This plan is designed for the beginner Half-Ironman triathlete.
Prior to purchasing this plan, it is recommended that the triathlete have completed at least one Olympic distance triathlon with experience in sprint distance triathlons. The triathlete should be capable of swimming 20-30 mins continuously, cycle 1.5 hours continuously and running 45-60 mins continuously.
If you have a power meter, you can substitute the HR zone for power zone. However, I recommend using HR zone for the long endurance cycle days as fatigue from the week or environmental factors will play a big part in this particular workout.
Additionally, if you have had shoulder issues or not much experience swimming, you may want to replace the swim strength workouts with a form or speed workout. Also, if in the beginning you cannot complete the total swim workout, shorten the main set according to your current fitness. After 4-6 weeks, you should be caught up to the full workouts.
Swim intensities using the RPE scale are as follows: 6-11 easy, 12-15 moderate.
w/u: 100 easy swim Test: 3 x 300 as fast as you can sustain with :30 RI c/d: 100 m easy
w/u: 10 mins at 90+ RPM Test: 20 mins as fast as you can sustain c/d: 5-10 mins easy
w/u: 10 mins easy Test: 20 mins as fast as you can sustain c/d: 5 mins easy or walk
See attached. Routine 1 Regarding Core Progression: Advance to next progression once you can complete the previous progression completely. Do not advance one part of the core progression. Advance all sides equally.
100 swim, 100 kick, 50 swim, 50 kick
2 x 25 catch-up with :10 RI
2 x 25 underwater recovery (or switch drill) with :10 RI
4 x 25 build with :15 RI
2 x 200 negative split with :30 RI
30 mins HRZ 1-2
See attached. Routine 2 Regarding Core Progression: Advance to next progression once you can complete the previous progression completely. Do not advance one part of the core progression. Advance all sides equally.