Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.
150m FC, 50 kick
150m BC, 50 kick
100m FC pull, 50 kick
Drill set: 70%
50 single arm, 25 catch up, 25 full stroke
(concentrate on last part of stroke, power push and touch thigh)
Repeat 2 times rest 20 secs after each 100m
Main Set : 80-85%
8x 200m as: (40 recovery on all)
2.Hypoxy breathe 3,5,7,9 on lengths 2,4,6,8
3.Paddles and pull for 100, pull 100
5. FC pull
7.Paddles and pull for 100, pull 100
Cool Down: 60%
4x 25 FC Barrel Rolls 360 degree rolls 10 rest
Tempo Time Trial. Warm-up about 15 minutes raising heart rate to 10 bpm below lowest heart rate in 5a zone. Then start 5 miles on track at 9-11 bpm below lowest 5a zone number. Exactly! Time? Cool down in heart rate zone 1.
Pedaling drill: Do the following 3 times--10 seconds of high rpm, 10 seconds higher, 10 seconds max rpm and then recover for 60 seconds. Then do this 3 times--30 seconds left- and 30 seconds right-leg dominant pedaling (other leg loafs). Repeat all of this 4-5 times. Small chain ring.
300 fc steady
Record total time and subtract 2 mins = 1500m target time
All hard swims 80-90% with 30 secs recovery between each
10 x 20 sec sprints
After warm up do 3 sets. Reduce the number of exercises to those in the MS phase. For the first set of each exercise use a load that allows 20-30 reps (AA phase). For the second set increase the load so you do only 10-15 reps (MT phase). For the third set increase the load again so you can do only 3-6 reps (MS phase).Cool down 5-10 minutes by spinning. For details on AA and MT go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or Joe Friel''s Training Bible book.
100 single arm
Main Set : 80% effort
400 FC Bilateral every 5 - recovery 30 secs
2x 200m Pull + Paddles + t shirts (10 secs between 200’s), recovery 30 secs after both
4x 100 FC Pace control on T pace - 1 min recovery – to stretch
8x 50m Dolphin kick out underwater/ fly back all with fins – 20 recovery
16x 25m FC (alternate stroke count -2/ power push/ glide and touch thigh/ catch up) 10 rest
Cool Down: 60% effort
100 FC super slow