24 week Ironman Canada - Triathlon, Strength and Mindfulness for the Holistic Athlete

Average Weekly Training Hours 12:59
Training Load By Week
Average Weekly Training Hours 12:59
Training Load By Week

Heather Casey, CSCS - RSCC*D, USAT Level 2 and Ironman Certified Coach designed this 24 week training plan for intermediate to advanced level athletes racing 140.6 distance triathlon.

Injury prevention is the number one goal for all of Coach Casey's plans and private coaching clients. Benefit from her background as a certified strength and conditioning coach with many different core workouts infused in this training plan.

Be mentally strong and confident on race day by using Coach Casey’s weekly mental skills training and podcast suggestions on the training plan. This plan includes: targeted strength and injury prevention, testing protocols and mental skills.

New for this year, you can become a member of our team of athletes and gain support and camaraderie from others on our private Facebook page. We have an open forum for athletes to ask questions of our coaches plus training tips and videos. The membership is $25 a month for a basic membership or $75 a month to have a 30 min phone consultation in addition to your membership. Of course. the membership options are totally up to you but a really nice way to have extra support for a minimal fee. You can find out more on our website: https://peakstatefit.com/endurance-coaching/

PeakStateFit.com
Heather@PeakStateFit.com

Sample Day -134
0:35:00
1829m
(Aerobic) Pull sets 300, 200, 100 with 4 x 25 between each

Warm up:
- 400 free
- 300 (50 free/ 25 back) 
Pre-set:
- 3 x 100 on :15 rest (descend 1-3)

Main set is all pulling!
- 300 moderate on :25 rest
- 4 x 25 strong on :10 rest
- 200 moderate on :20 rest
- 4 x 25 strong on :10 rest
- 100 moderate on :20 rest
- 4 x 25 strong on :10 rest

Cool down:
- 100 easy

Sample Day -127
0:45:00
2103m
(Interval) 2 sets of 200 pull, 100 easy, 2 X 100 fast, 100 easy, 4 X 50 hard kick, 100 easy

Warm up:
- 300 easy
- 4 x 25 fast @ 15 sec rest

Main Set:
- 200 STRONG pull on 20 sec rest
- Easy 100 free on 20 sec rest
- 2 x 100 FAST Free on 20 sec rest
- Easy 100 free on 20 sec rest
- 4 x 50 SPRINT Kick on 20 sec rest
- Easy 100 free on 20 sec rest


- 200 STRONG pull on 20 sec rest
- Easy 100 free on 20 sec rest
- 2 x 100 FAST Free on 20 sec rest
- Easy 100 free on 20 sec rest
- 4 x 50 SPRINT Kick on 20 sec rest
- Easy 100 free on 20 sec rest

Cool down:
- Easy 100

Sample Day -120
1:00:00
2469m
(Interval) 3 x 100 swim, 4 x 25 drag, 3 x 200 paddles, 4 x 25 drag, 4 x 150 mix

Warm up:
- 200 swim focus on hand entry 11 and 1
- 100 kick (can use snorkel and head in water)
- 200 pull focus on push phase exiting strong at hip
- 200 swim put hands entry and strong exit together
- 100 kick

Main set:
- 3 x 100 swim build by 100 on :15 rest
- 4 x 25 w/ ankle band only on :20 rest
- 3 x 200 pull with paddles and buoy
- 4 x 25 with ankle band only on :20 rest
- 4 x 150 swim (50 free/50 non-free/50 free)

- 200 cool down as you feel

Sample Day -106
0:50:00
2012m
(Interval)) 4 x 50 parachute, 200 swim, 4 x 50 parachute, 2 x 200 paddles, 4 x 50 parachute

Warm up:
- 200 swim focus on hand entry 11 and 1
- 100 kick (can use snorkel and head in water)
- 200 pull focus on push phase exiting strong at hip
- 200 swim put hands entry and strong exit together
- 100 kick

Main set:
- 4 x 50 w/ parachute (or leg banded drag no buoy) on :20 rest
- 200 swim build by 100 on :15 rest
- 4 x 50 w/ parachute (or leg banded drag no buoy) on :20 rest
- 2 X 200 pull with paddles and buoy
-4 x 50 w/ parachute (or leg banded drag no buoy) on :20 rest

- 200 cool down as you feel

Sample Day -99
0:45:00
2050m
(Interval) 2 X (3 X 100 drag, 50 TT, 100 Kick)

Warm up:
- 300 swim with snorkel - set form and stay relaxed and focused
- 350 pull buoy still with snorkel - still relaxed and setting good form
___________________________________________
Main set:
- 400 pull buoy with paddles and snorkel as 25 hard, 25 active recovery - all with good turn over and finish.
- 3 X 100 leg drag with snorkel - finish stroke to hip and keep turn over high with firm wrist
- 50 swim FAST - Full gas with strong kick and excellent pull mechanics from setting form with previous pull and drag sets.
- 100 kick as 25 freestyle kick / 25 breaststroke kick
- 3 X 100 leg drag with snorkel - finish stroke to hip and keep turn over high with firm wrist
- 50 swim FAST - Full gas with strong kick and excellent pull mechanics from setting form with previous pull and drag sets.
- 100 kick as 25 freestyle kick / 25 breaststroke kick
___________________________________________
Cool down:
- 100 breast and backstroke

Sample Day -78
0:50:00
2286m
(Interval) 20 X 25 band only, 2 X (200 steady, 4 X 100 variable)

Warm up:
- 400 steady form focus with 1st 25 of each 100 as drill most beneficial to your form (fist, single arm with powerful finish)
- 4 x 50 drill 25/ swim 25 hard

Main set:
- 5 sets of:
--- 2 X 25 band only FAST with high turn over
--- 1 X 25 Full GAS Hard with high turn over
--- 1 X 25 active recovery band only
*40 total 25s! Rest 15 sec between 25s in each interval and 30 sec after each set of 4. 

- 200 swim on :30 rest
smooth while focusing on getting ALL the surface area of the water behind your forearm! Should feel activated from leg drag!

- 4 X 100 swim variable pace on :10-12 rest
(25 fast/ 25 easy/ 25 fast/ 25 easy)
(50 fast / 50 easy)
(all fast)
(all easy)

***Rest 1 min***

- 200 swim on :30 rest
smooth while focusing on getting ALL the surface area of the water behind your forearm! Should feel activated from leg drag!

***Rest 1 min***

- 4 X 100 swim variable pace :10-12 rest
(25 fast/ 25 easy/ 25 fast/ 25 easy)
(50 fast / 50 easy)
(all fast)
(all easy)

Cool down:
- 200 mixed stroke

Sample Day -71
0:45:00
2195m
(Interval) Ramp up by 100s then Ramp down

Warm up:
- 600 building by 200 w/ every 4th HARD
- 100 kick w/ fins
Main set:
- Ramp up as:
- 2 x 100 @ 80% on :20 rest
- 2 x 100 @ 90% on :20 rest
- 2 x 100 @ 100% on :30 rest
- 1 x 110% on 1 min rest
- 100 kick
- 1 x 110% on 1 min rest
- 2 x 100 @ 100% on :30 rest
- 2 x 100 @ 90% on :20 rest
- 2 x 100 @ 80% on :20 rest
___________________________________________
cool down:
- 100 mix of free and non-free

Heather Casey
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Peak State Fit

Peak State Fit coaches Heather & Pat Casey design coaching programs for triathlon, duathlon, cycling, mountain biking and running from a holistic approach through the use of corrective exercise, individually designed training including metabolic efficiency guidance and mental skills training. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to help you reach Peak State!