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
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100 Swim easy
100 Pull easy with Buoy
100 Swim easy
1000 Time Trial
200 easy non free stroke of choice
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
25 mins very easy cap top of Z1 would like half of this as a walking effort and preferably on a soft surface to mitigate ground reaction force and impact stress. This is a great workout to do on a hiking or nature trail. Don't get sluggish in cadence because of the easy nature of this workout. Goal Cadence should still be around 90 steps per minute.
Think of this as sharpening the saw. It should make you feel better not trying to get anything accomplished here but just facilitating recovery
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
Attached to the paperclip above is a Zone Testing and Configuration Guide
For the run we slightly modify this test and use a protocol developed by Joe Friel
10 minutes easy warm up on the track
30 minutes all out max sustainable pace
10 minutes easy cooldown
We take the average HR from the last 20 minutes of the 30 minute effort. Some athletes may choose to hit the lap button at the 10 minute mark to get clean data. It is imperative that the athlete is trying their best for the full 30 minutes.
Zone Level Name / Purpose % of Threshold HR
1- Active Recovery <68%
2- Endurance / Aerobic 69-83%
3- Tempo 84-94%
4a- Sweet Spot 90-98%
4 - Lactate Threshold 95-105%
5 - Vo2 Max >106%