Base training zone for Ironman, first 4 weeks prep training
Z1 - RECOVERY 60-65%, easy pace, feels nice & light
Z2 - Steady BASE TRAINING, 65-70% easy enough that you can still breath only through the nose
Z3 - TEMPO, 75-80% of max effort, fairly hard but sustainable pace 60-90mins!
Z4 - SUB threshold
Z5a - SUPER threshold
Z2 - STEADY RUN
LEARN TO LOVE THE SWIM!! Make it a full completion!
2 LENGTH WORKOUT..
Straight into 2 length, 20strokes, don't rush the strokes, feel the catch phase (finger tips angled down, pull thru and then drive past the hip.. dont follow the hip with the hand thou.. ) target is 56secs for 2 lengths, recover and prepare for 2 lengths left arm only..
Try to do 2 perfect lengths followed by the 2 left arm lengths with minimal recovery.. after the 4 lengths take a break of 30secs then repeat x 8 = 32 length 1/2mile!
Then:- 400mtrs (target 8min 30secs), recover for 2mins
Then :- 200mtrs (4min 15secs) (2min recovery)
Finish :- 100mtrs fast! (1mins) RECOVERY
Z2 steady run
Z1, low Z2
Use pull, kick board to break it up.. play around
4MIN Z3 (top) 1min jog x 2
warm up 4 lengths
200meter kick, 25m Z3, 25 Z1 - 8lengths in total (kick from hip, long legs, point toes)
200mtr fist swim, 25m Z3, 25 Z1 - 8lengths
200mtr - pull Z2
2 X 200mtr Freestyle (45sec recovery)
8 x 50mtr PULL (20secs recovery)
1hr 40mins bike Z2
20mins run Z2