Finding Freestyle Advanced Block 10 - Threshold & VO2 Max Part 2 (Unsupported)

Author

David Luscan

All plans by this Coach

Length

4 Weeks

Typical Week

4 Swim

Longest Workout

2:20 hrs swim

Plan Specs

triathlon ironman beginner intermediate advanced masters

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Summary

This is the unsupported version of the 11th block of the 58 week Finding Freestyle Advanced Program.

Purchasers should have completed the 12 week Basic Course and all preceding Advanced Blocks, and have a thorough understanding of the drills, activities and nomenclature presented thus far.

This Block (and the entire Advanced Course) consists of 4 weekly workouts. This complete program will lead the athlete through one year of workouts, starting with the winter time swim focus, and progressing through the spring training and summer/fall competition phase, with special modules for final race preparation, and for focusing on specific technical objectives, such as the "kick forming" cycle, and the "distance per stroke/stroke rate balance" cycle.

This program acts as a stand-alone web-based service for remotely located athletes, as well as a companion program to the live Advanced Training Group that meets once per week with Finding Freestyle coaches. In addition to the workouts, we will also be developing content to teach triathletes what they need to optimize their swimming performance, harmonize their swim training within the multisport context, and ultimately be able to direct their own program.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:06

David Luscan

Finding Freestyle Multi-sport Coaching

Finding Freestyle offers full service multi and single sport coaching, fully custom & off the shelf plans, online bike fitting, and the only web based, process driven, learn to swim faster program for triathletes and competitive pool and open water swimmers. The Finding Freestyle Basic and Advanced courses can stand alone or be easily integrated into any stand alone or custom training plan.

Back to Plan Details

Sample Day 1

0:55:00
2195m
Block 10 Week 1 - Drill Progression

The SoL drill is a good one to start any exploration of drilling speed-play. It is also a good backdrop against which to evaluate your effectiveness at both pulling and kicking. The time spent only kicking is a great way to assess (and improve) the effectiveness of your kick. When the arm pulls are put in there, we not only are asking ourselves to make these transitions smooth (and thus synchronized), but also we seek to have great power additions from the arms. Leading with the head as you initiate the pulling phase is essential, so that your body is certain to be in position, and your arms are then ready to make an effective pull. Too much attention is often paid to the "path" of the pull, with the notion of "S-pull" and "pulling down the centerline" given top-billing in most swimming instructional circles. Instead, we want you to focus on 2 concepts:


1. The path of your arms is dictated by the angle of your body and your own musculature - tune in to the path that your arm "wants" to go along, rather than the path that you think it ought to.
2. The amount of propulsion that you gain out of the arm pull is related only to the force with which you pull, and the effectiveness of your hand in paddling the water. First learn to apply force with your arm, and then learn to perceive the pressure of the water against your hand. Don't be afraid to hurt the water!

Your choice of turn progression in the warmup depends upon your level. If you are already proficient at the basic flip turn, then you can move on to 6-6-6 pushoffs - a drill to help you develop a more robust ability to go from being on your back as you push off the wall, to on your stomach to begin swimming.

6-6-6 Push-off Video:
https://youtu.be/gc315yBjZVE

WARM UP
1 X 500 ALT 50 SWIM / 50 HL PULL REST 1:00
TURN-WORK, EITHER:
20 X 25 FLIP TURN PROGRESSION FROM MIDDLE OF POOL (4 @EACH STEP)
OR:
16 X 25 6-6-6 PUSH-OFFS on :10 REST

DRILL PROGRESSION
4 X 25 1-6 SoL on :10 REST
2 X 25 1-6 SoL SPRINT on :20 REST
4 X 25 3-6 SoL on :10 REST
2 X 25 3-6 SoL SPRINT on :20 REST
1 X 400 25 FSBA / 75 SWIM w/2-STEP BREAKOUTS REST 1:00
4 X 25 1-6 SoL, DES 1-4 on :15 REST
2 X 25 HU2B on :15 REST
4 X 25 3-6 SoL, DES 1-4 on :15 REST
2 X 25 EASY PULL on :10 REST
REST 1:00
2 X 50 SWIM SPRINT, ALL OUT on 1:00 REST

WARM DOWN
1 X 200 SWIM, BR 2-3 REST :30
1 X 200 EASY, ALT 25 F&P / 25 KOB

Sample Day 3

1:50:00
4572m
Block 10 Week 1 - Technical Fitness

The main feature of this workout is pulling. Warm-up contains F&P and pull variations, and the main set is pull focused as well. The main set is composed of descending 100/150s pull, but with a little wrinkle: varying the number of repeats to descend over. By varying the number of pull repeats that you descend over you will explorer coarser and finer levels of control. Watch the clock on these, and try to hone your ability to descend.

WARM UP
1 X 600 ALT 50 CHOICE / 25 2-STEP BREAKOUTS & SWIM REST 1:00
8 X 25 on :10 REST
ODD - F&P
EVEN - F&P w/1 BT KICK
1 X 150 HL SWIM REST :30

MAIN SET (variaions give 2,600-3,550)
3 X 100/150 PULL DES 1-3 on :15 REST
4 X 25 1-6 SoL, DES 1-4 on :10 REST
4 X 100/150 PULL DES 1-4 on :10 REST
6 X 25 3-6 SoL DES 1-3 on :10 REST
5 X 100/150 PULL DES 1-5 on :10 REST
1 X 200 1-6 SoL, N/S REST :20
4 X 100/150 PULL DES 1-4 on :10 REST
6 X 25 FSBA, DES 1-3 on :10 REST
3 X 100/150 PULL DES 1-3 on :10 REST
1 X 100 ALT 25 EASY FSBA / 25 SoL
REST 1:00

WARM DOWN
1 X 300 KICK w/FINS REST :30

1 X 200 EASY SWIM OUT
Total: 4,050-5,000

Sample Day 4

0:40:00
1646m
Block 10 Week 1 - High Density

A little throwback work in this one with sighting breaths, and everyone's favorite: descending 75's. Our good friend, Marine helicopter pilot and swimming workout performance artist Robert Bates shared this mantra with me many years ago: "75's - longer than a 50, shorter than a 100". Sometimes, that's all you need to know.


WORKOUT
1 X 300 SWIM ALT 50 HL / 25 w/1 SB REST :20
20 X 75 SWIM on :15 REST
3 @ DES 1-3,
2 @ 25 DRILL / 25 SWIM w/2 SB / 25 SWIM w/ 6 BT

Total: 1,800

Sample Day 6

2:20:00
5486m
Block 10 Week 1 - Performance Fitness

This workout features a good old fashioned speed shuffle, but done with the idea of pushing the limits of what you are capable of. You pre-fatigue with Zone 3, and then let it rip with Zone 4/5. Is it zone 4 or 5? Depends on the day, the point in the set, basically, your status - what can you handle?

Be judicious, going out and going zone 5-6+ on the first few fast 100s will often result in an early trip to the showers. Maybe that's OK if you're training for the 200 freestyle. If you are going longer, well, you know what to do!


WARM UP
1 X 500 done as 50 CHOICE / 25 F&P / 25SWIM w/1 BT REST 1:00
4 X 75 BUILD-UP on :15 REST
#1 - 3-6 SoL
#2 - 1-6 SoL
#3 - FSBA
#4 - SWIM
10 X 50 on :10 REST
ODD - EASY SWIM w/2-STEP BREAKOUTS
EVEN - PULL, BUILD

MAIN SET ALL SWIM, all on :10 or :15 REST
4 X 100 ZONE 3
1 X 100 ZONE 4/5
4 X 100 ZONE 3
2 X 100 ZONE 4/5
4 X 100 ZONE 3
3 X 100 ZONE 4/5
4 X 100 ZONE 3
4 X 100 ZONE 4/5
4 X 100 ZONE 3
3 X 100 ZONE 4/5
4 X 100 ZONE 3
2 X 100 ZONE 4/5
4 X 100 ZONE 3
1 X 100 ZONE 5

WARM DOWN
1 X 300 EASY, ALT 50 CHOICE / 25 KOB

Sample Day 8

1:10:00
2652m
Block 10 Week 2 - Drill Progression

This workout begins with an introduction to the High Force Pulls drill. This drill asks you to greatly exaggerate the power of the pulling motion by attempting to apply as much force as possible through the arm pull, then to relax and glide between pulls. The "relax and glide" between pulls has two functions: 1) to rest a bit, and 2) to determine how effective you were with your power application based on the distance that you travel and velocity at the beginning of the glide.

During the "Drill Review" portion of the workout we focus on this generation of force, but in a much less exaggerated fashion. We do both SoL and 1-arm while counting strokes, and with both of these drills the caution is the same: do not achieve less strokes by adding more kicks. The increased distance per stroke must come from better propulsion, so in order to insure this, count the number of kicks between arm pulls, and be rigid about keeping that number consistent.

High Force Pull Video:


WARM UP
1 X 500 done as 25 SWIM / 25 F&P / 50 SWIM BR 2-3 REST 1:00
4 X 100 SWIM w/1 BT, N/S REST :20
8 X 25 HIGH FORCE PULLS on :20 REST

DRILL REVIEW
6 X 25 1-6 SoL DES STROKES 1-3 on :15 REST
6 X 25 FSBA, DES STROKES 1-3 on :15 REST
6 X 25 3-6 SoL DES STROKES 1-3 on :15 REST
6 X 25 FSBA, DES STROKES 1-3 on :15 REST

DRILLDOWN
10 X 100 KICK w/FINS on :20 REST
1 X 200 EASY, ALT 25 F&P / 25 SWIM

Sample Day 10

2:00:00
4983m
Block 10 Week 2 - Technical Fitness

This workout layers high intensity sets of 500-800 in length with small drill interludes that focus on your ability to propel effectively. As when we have done this before, we wish to keep in mind that you should achieve greater distance per stroke by figuring out how to propel more effectively (or just harder), and NOT by increasing the frequenccy of your kicks.


WARM UP
1 X 800 REST 1:00, done as:
100 CHOICE / 50 SWIM w/1 BT / 50 HL F&P

MAIN SET (options give 2,450-3,100)
2 X 200/250 on :30 REST
#1 - PULL, N/S
#2 - SWIM, N/S ,FASTER THAN THE PULL
6 X 25 1-6 SoL, DES STROKES 1-3 on :15 REST
6/8 X 100 SWIM w/1 BT DES 1-3/4 on :15 REST
6 X 25 FSBA, DES STROKES 1-3 on :15 REST
1 X 400/600 SWIM, N/S REST 1:00
6 X 25 3-6 SoL, DES STROKES 1-3 on :15 REST
3/4 X 150 done as 50 SLOW DRILL / 50 FAST PULL / 50 SLOW SWIM on :15 REST
6 X 25 FSBA, DES STROKES 1-3 on :15 REST

DRILLDOWN
6/8 X 100 KICK w/FINS, DES 1-3/4 on :15 REST
4/6 X 75 SWIM w/FINS, DES 1-3/4 on :20 REST
1 X 300 EASY, ALT 50 CHOICE / 25 FSBA

Total: 4,450-5,450

Sample Day 11

0:45:00
1737m
Block 10 Week 2 - High Density

A quick workout, with some happy-medium and 25s breathing every 5th to tune you in to some of the stroke length work that you are doing in your drill progressions. Remember that AMRAN = "As Much Rest As Needed" means that the execution should be perfect.


WORKOUT
1 X 300 as: 25 PULL / 25 KICK / 25 SWIM
REST :30
10 X 25 HAPPY-MEDIUM, AMRAN
5 X 100 on :10 REST, done as
25 FSBA / 25 SWIM / 25 F&P / 25 SWIM
10 x 25 SWIM, BR EV 5 on : 20 REST
1 X 100 EASY KOB

Total: 1,900

Finding Freestyle Advanced Block 10 - Threshold & VO2 Max Part 2 (Unsupported)

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