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.
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.
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
Steady endurance ride.
Power at .60-.75 of FTP but don't stare at the powermeter
RPE should start at 2-4 but may increase as legs fatigue.
Hydration: Minimum of 20-30oz of fluid per hour. Adjust if weather is 75 degrees or warmer.
Nutrition: Aim for 4-5kcal/kg of body weight per hour. Primarily carbohydrates.
Recovery: Carb/protein mixture within 20min of finishing. Ice and/or compression as needed
WU: 300 choice
4x50 streamline kick on back w/ fins
4x50 swim w/ kick board between your legs like a fin
3x200 FR on 20-30sec RI.
Descend each 200 by round (Get faster 1-3, 4-6, 7-9).
Last round is pull
No all out just focus on rhythm and relaxing
CD: 100 easy
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. Then cool down very easy again.
Steady endurance run at Z1-Z2 HR
Complete some active stretching beforehand.
Good form and posture throughout run. Monitor cadence.
Recovery: rehydrate, carb/protein mixture, stretch/foam roll/ice bath if necessary.
MS: 20 reps each exercise]