200 warm up
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2 x the following:
- 2 x 50 side balance, switch sides by 25, 5s rest
- 100 six beat switch, 5s rest
- 100 pull focusing on hip rotation with belly button facing each side of the pool on each stroke, arms 180 degrees apart, no rest
- 100 pull focusing on high bent elbow, with hand under the armpit (not outside of the body), no rest
- 100 pull focusing on hip rotation with belly button facing each side of the pool on each stroke, arms 180 degrees apart, no rest
- 100 swim finger tip drag drill, thinking about high elbow out of the water, no rest
- 2 x 50 swim golf, 10s rest
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400 steady, working on incorporating smooth form that you just worked on in previous drills.
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FINGER TIP DRAG
Notes: This drill helps you focus on having a relaxed and efficient recovery portion to your stroke.
As your arm moves through the recovery portion of the stroke, you will keep your fingertips in contact with the water, dragging them along the surface. Your elbow should be pointed upwards, while your forearm and hand hang relaxed.
Video demonstration: http://www.youtube.com/watch?v=OAqBSgMX3es&feature=relmfu
SWIM GOLF
Notes: Swim 50 yards as hard as you can, while counting your strokes.
Add stroke count to your time (in seconds) for your score.
The goal of this drill is to reduce your golf score in subsequent efforts by a mix of both increasing your distance per stroke and your overall speed.
SIDE BALANCE DRILL
Notes: Side balance drills will teach efficient body rotation for the freestyle stroke. You should imagine that you are swimming like a knife cutting through the water.
For this drill you will kick while balancing on one side. The trick with this drill is to keep from rolling either on to your back, or your front.
Start by lying on your left side, with your left arm extended in front of you and your right arm laying at your side. Your right hand can rest on your hip/leg.
Press your head toward your extended arm, and face upwards (allowing you to breath). Keep the left side of your chest pressing into the water, similar to the front balance drill. Start kicking. When you complete one length, switch to the right side of your body, and repeat.
As with the front balance drill, you can use fins to help you learn the feel. However, do not become reliant on the fins.
Video demonstrating the drill: http://www.youtube.com/watch?v=6vvBQ6pY4Gk
As you get better at this drill, you can do it with your face in the water. Like this: http://www.youtube.com/watch?v=417pD_jfmJw&feature=relmfu However, do not progress to this level until you feel comfortable with the face up version.
SIX BEAT SWITCH - SIDE BALANCE
Notes: This drill is a progression from the side balance drill, and begins to mimic the rotation and stroke for freestyle swimming.
Begin as you do with the side balance drill. Kick 6 beats on one side, take a stroke to switch your body to the other side, kick 6 beats, take a stroke, switch, and so on.
Video demonstration: http://www.youtube.com/watch?v=HWrAYcmexqQ

*To determine your zones, take the average heart rate and power if applicable for the 20 minute assessment and enter it into the excel chart attached (see paper clip icon in the upper right hand corner of this frame). average HR goes into the box marked LTHR and power goes into the box marked FTP.

*These zones will correspond to workouts throughout this plan.

You should enter your threshold & FTP into TrainingPeaks as well so that the structured workouts populate correctly. Be certain, as well, to update your FTP in your Garmin and any secondary apps you use so that those numbers are accurate for the structured workouts as well.

This video provides an overview of how to do this: https://www.loom.com/share/e7961e4833db4794bfbfea9d4c198e93.
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WARM UP
15 minutes easy spin


5 x
- 1 minute build to hard
- 1 minute easy

2 minutes easy
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MAIN
20 minutes-->
--work at the hardest effort you can maintain for this time period.
--Be sure to hit the lap button on your HR monitor and power meter when you start and end this test. This will easily separate it from the warm up and cool down (make sure auto-lap is turned off!)
--work on maintaining effort throughout this test. It will be hard. Stick with it as best as you can.
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COOL
10-15 minutes easy, easy spin to clear out the lactic acid

Steady effort/Z2 run, off the bike. - Concentrate on light steps, proud chest, proper landing. Take the time to find your rhythm.

200 easy, 10s rest
4 x 100 pull, steady, 15s
200 easy, 10s
3 x 100 pull, steady, 15s
200 easy, 10s
2 x 100 pull, steady, 15s
200 easy, 10s
100 pull, steady, 15s
200 easy cool down

WARM
10 min easy
-
MAIN
SLD: 5 x
- 1:00 left leg
- 1:00 right leg
- 1:00 both legs
- If you cannot hold 1 minute SLD, this can be broken into more sets of 20 or 30 seconds.

Spin-ups:
5 x
- :30 spin-up
- 2:30 easy
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COOL
5 min easy spin
-
*This should be done at recovery/easy intensity. The drills are strictly about pedaling efficiency - not working hard.
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WARM UP
You can do some light core or dynamic stretches to warm up.
Complete 2 x 30 seconds, with 30 seconds rest of each drill.
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MAIN
Take the first 10 minutes to warm up easy into the run. (as you need). Then, run at a steady, zone 2 effort. As you run, think about the different elements of your form that the drills focused on.
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DRILLS:
A SKIP
Notes: How to video: http://www.youtube.com/watch?v=V2rjA0q-a9k&feature=player_embedded
These next drills recruit the primary movers—namely, the glutes and hamstrings—that operate during the active propulsion phase of the run. For the A-skip, skip with high knees. As you bring your leg down, finish with a slight pawing motion as you pull backwards. This pawing motion is often neglected, but is a key element of a powerful stride. Focus on initiating that pull from the glutes as the hamstrings then join in the motion. This will ingrain the backward pulling motion important for running propulsion into your muscle memory. Use the same arm motion during this drill as you use while running.
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ANKLE SPRINGS
Notes: This drill is useful for instructing form in both loading and unloading phases. You will spring/hop from your ankles.
How to video: http://www.youtube.com/watch?v=5ZKA2-Sb0Tk (NOTE: Ankle spring demo starts at 1:41 into the video).
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ANKLING
Notes: How to video: http://www.youtube.com/watch?v=es_7EB9ki8w&feature=player_embedded
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QUICK FOOT DRILLS
Notes: You will work on quickly switching feet, first without moving forward, then slightly moving forward.
This video (starting at 4:50 into the video) shows you how to do it: http://www.everymantri.com/everyman_triathlon/2013/08/ambushed-extreme-run-makeover-episode-2.html

200 easy, 10s rest 4 x 100 steady, 10s rest 4 x 50 kick, mod-hard/hard, 10s rest 4 x 50 fist drill, 5 s rest 4 x 50 all-out, 10s rest 2 x 500 steady, 20s rest 200 cool