WU: 300 swim
100 pull w/ band & buoy at ankles
100 streamline kick on back w/ fins
You can do the below sculling drills OR any drills that work on your main swimming technique limiters.
DRILL: Sculling Drills: use pull buoy
1x100 sculling forwards
-Elbows don't bend
-Fingers point down
1x100 Mid Scull
-Don't pull elbows backwards
1x100 Doggy Scull
-Elbows stay in the water (Don't recover above)
1x100 Back Scull
4x50 on :15 RI
-Work on catching & holding the water all the way through the stroke
100 fast swim w/ fins
CD: 100 easy
Sculling Drills: https://www.youtube.com/watch?v=NE_vO6xIBvY
Purpose: Sculling is working on our "feel" for the water.
Easy jog at "shuffle" pace.
Very, very slow.
Purpose: Very slow recovery run to minimize impact on body while still gaining aerobic benefits and maintaining run frequency through neurological engagement.
Do some stretching afterwards.
2 rounds of:10 each leg SL glute bridges 10 each side opp. arm/leg raises from kneeling 20 glute bridge w/ ball squeeze 10 Heel taps (keep lower back flat) 10 each side clamshells 10 adduction/abduction each leg
This training session is to prepare for the Saturday FTP Test. Mostly easy, but with some efforts to help open your legs and lungs up for the hard effort in a few days. If you don't know your FTP or FTHR from a previous test, do 20 minutes very easy, 10 minutes so that you can still hold a conversation, followed by the 2 minute interval where you can just finish short sentences.
CD: 10 Min easy spin
Complete 10min of active stretching then ez jog for prescribed time
Goal: Easy running builds a platform of fitness through a variety of mechanisms.
-Promotes bloodflow enhances recovery to prepare for next session
-Strengthens tendons and ligaments
-Increases aerobic capacity through greater mitochondrial density, larger capillary network, and other enzymatic processes.
HR Should be below 80% of FTHR the whole time. If not, slow down!
Form Cues: Think about maintain good running mechanics throughout the duration of this run.
-Relaxed arm swing
-Footstrike beneath hips
When in doubt: SLOW DOWN
MS: 20 reps each exercise]
WU: 100 choice/100 kick/100 drill
4x50 build on :15 RI
MS: 500 repeats at goal race pace
See builder for exact number of reps
CD: 100 easy
-Control effort early on
-Effort level will need to increase to maintain speed as you fatigue
-Practice swimming engaged both mentally and physically