Overview:This Training Plan runs for a total of 4 weeks. This plan starts with follow up rest and test week followed by a 3 week build training development plan that targets the following key components of the athlete’s physiology: Aerobic Efficiency, Skill Development, and Muscular Strength
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Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.
***It is always recommended to see your physician before starting a new exercise program***
Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC. Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.
Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com
Prior to using this plan, you should be injury free, able to exercise vigorously, and have the time available to be consistent.
Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.
This workout should leave you feeling better. Think of it as sharpening the blade of a knife. We are looking to help clear the legs by stimulating blood flow and some neuromuscular stimulation with the higher cadence segments.
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Attached is a Training Plan Instruction guide.
100 Swim easy
100 Pull easy with Buoy
100 Swim easy
1000 Time Trial
200 easy non free stroke of choice
10 minute solid warmup - allow HR to completely settle 20 minutes at MAF HR - (MAF test: Maximum pace in minutes per mile for a 20 minute test at a HR equal to 180 minus the athlete’s age. ) Cooldown as needed Select flat and repeatable course We will do follow up sessions with this
100 Pull Buoy
200 as 50 Kick on R side / 50 kick on L side
2 x 100 @ Z4 on :20 seconds Rest
100 non-free stroke of choice
zone chart attached
Be sure your body is rested, this is like a short race effort. Allen and Coggan's protocol is as follows in Exercises & Intervals be sure to hit view intervals
20 MINUTE WARM UP easy
3 X 1 MIN SPIN UPS WITH 1 MINUTE REST (increase intensity and rpms to 100-120rpm)
5 MINUTES EASY
5 MINUTES HARD (This should be a practice for the main set, find your level of intensity that is the max sustainable pace)
10 MINUTES EASY
20 MINUTE TIME TRIAL EFFORT (max sustainable pace in self- selected cadence of choice)
10 MINUTE COOLDOWN