This 8 week plan will focus on improving technique in all 3 sports while gradually building endurance. After completion of the program the athlete will have established a solid base on which to continue building 1/2 Ironman race fitness.
4-6 X 25 w/ paddles, rest :10, build pace on each 25.
4-6 X 50 as 25 kick/25 free, rest :15
4 X 50 fast free on :30 rest
3 X 300 as fast as you can on :30 rest. The goal is to find your best average over the 3 repeats, so don't swim the first one really fast and then totally bonk on the last 2. Pace yourself but you should be completely spent after the 3rd effort. Record your time after each 300.
4 X 100 easy free on :20-:30
6 X 50 easy as 25 stroke or kick/25 free
work on arm recovery drills and rolling side to side
After warm up do 2-3 sets of AA tri. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to:
or see Joe Friel's Training Bible book.
30-40 minute run at an easy, conversational pace. Every 8 minutes, pick up the pace for :30 to your 5k race pace and then return back to your easy pace.
gradually ramp up the effort for 10-15 min.
include 4 X :30 fast pedaling against a low resistance on :30 recovery.
1 X 10 shifting intervals. Target Z2 70% FTP throughout interval and start in your biggest gear pedaling at a low cadence. Every min. shift to the next easier gear with the goal of staying at Z2 wattage. Rest 4 min.
3 X 5 min. spin ups. Target Z2 70% FTP and start at T - cadence. Every min. add 5 RPM while targeting Z2 watts. Rest 2 min. between sets.
10 X :35 Isolated Leg Training. Perform 5 reps for each leg. Take :10 to switch legs between reps. Focus on the 4 o' clock to 8 o'clock part of the pedal stroke and scrape your foot across the bottom of the pedal stroke.
10 min. Z2/Z1
Warmup: 2x150 as; 1 free/ 1 kick/ on 20 sec rest,
Then allocate 10-15 minutes focusing on the drills that we did on Tuesday.
Main set: 10x 100 on 15 sec rest at an easy aerobic pace.
Cooldown: 200 choice.
run 20-30 minutes at a nice easy pace after the strength session.