Warm-up: 400 free easy, 200 kick, 200 pull MS: 3 x 400 fast :30 500 Time Trial Cooldown: 300 easy Record total time for the 500 time trial. Divide that time by 5 and that will be your 100 time, also known as your TPACE. Use this for future workouts.
Trainer or road - 10 min warm-up, then 15 mins of 30 sec left leg only, 30 right, then 30 both. Then it's 3 rounds of 5 min big gear, 1 min HARD. Cooldown easy 10 mins. Total 53 mins.
Warm up for a minimum of 20 minutes including several short accelerations. Then run 5k on a track or measured course at race pace. Record your total time, average pace, and average HR. If you will train with a HR monitor, your average HR of this test will be your LTHR. If you train with a pace meter, your average pace of the test will be your threshold pace. Go to "my settings" in your training peaks account to set your zones.
W/U 6x75 (:20)
C/D 6x75 50 Free, 25 Back (:20)
BT: Long warm up. Then time trial 30 minutes. Flat out-back. Race effort. Record average power, speed & heart rate. Otherwise keep heart rate in zones 1-2.
On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds). Zone 1 only.
5 min ez above 90 rpm
6 min seated alternating 80% workload; 1 min right leg, 1 min left leg
30 min Zone 1
every 5 min do a :30 spin up followed by :30 all-out sprint
30 min Zone 2 followed by :30 all-out sprint
CD: 5 min ez
Tip: incorporate your leg speed from spin up into all-out sprint