Endurance: 1:30:00 @ 85 % of Threshold Pace (RPE 5-6)
Try to keep 170-180 spm cadence during this workout.
Warm-Up: 300m Easy (RPE4)
4x50m Catch-Up drill, rest 10s between intervals
4x100m Steady State pace (RPE7), rest 5s between intervals
2x100m Kick drill [kickboard], rest 15s between intervals
Cool-Down: 200m Easy (RPE4)
The purpose of this workout is to calculate your Functional Threshold Power. If you do not know your FTP, before you proceed, set it to 200W in TrainingPeaks. Warmup for 10 minutes in prescribed intensity, and be prepared to increase it to the indicated value with each step, which takes exactly 2:30 minutes. You may or may not be able to complete the workout, but you should note the wattage of the last step completed and the duration of an uncompleted step.
If TrainingPeaks does not offer FTP value automatically after the workout, you can calculate it as described in http://bit.ly/FTPEstimate
This workout is for determining your Functional Swimming Threshold Speed (FTS), which you can enter to TrainingPeaks to gain maximum value from your swim training.
Warm-Up: 200m Easy (RPE4)
Swim as far and as fast as you can for 30 minutes. Do not start too fast and stay consistent throughout the whole session. Note the distance covered.
Cool-Down: 200m Easy (RPE4)
Divide 30 minutes by (distance covered / 100) to get your Functional Threshold Speed/Pace, expressed in min:sec/100m. For example, if you covered 1500 meters in 30 minutes, your FTS is 2:00 min/100m.
Jog 5 min
Knee Pulls - 1 set x10 reps
Walking on Toes with Toes Pointed In - 1 set x10 reps
Walking Hip Cradle - 1 set x10 reps
Band Pull Apart - 1 set x10 reps
Step Up (No Weights) - 1 set x10 reps
Monster Lateral Walk (with bands) - 1 set x10 reps
Overhead Squat - 3 sets x12 reps, rest for 0:20 between reps; Weight: Bar
Step up - 3 sets x12 reps, rest for 0:20 between reps; Weight: Body
Goblet Squat - 3 sets x12 reps, rest for 0:20 between reps
Anti-Rotation with Bands - 3 sets x10 reps
Side plank - 3 sets, continue for 0:30
Donkey Kicks - 3 sets x10 reps
Static stretches - 5 min
For this time trial test, be rested and perform it on a running track, or on any other flat, smooth course. Warm up for 5 minutes by gradually accelerating to a tempo which you believe you can sustain for 30 continuous minutes, but not longer. Do not start too fast, stay consistent and have in mind that test is divided into 10-minute and 20-minute parts. They are for calculation purposes only, so do not drop your pace after 10-minute lap is complete; you have to run for continuous 30 minutes at the fastest pace you can sustain for that amount of time. After completing the test, cool down for 5 minutes.
Your average 30 min. pace will be your Lactate Threshold Pace (LTP). Your average HR for the last 20 min. of the test will be your Lactate Threshold Heart Rate (LTHR).