A varied session which allows the opportunity to work on maintaining form at speed and whilst fatigued.
A comfortable indoor session to build endurance.
Remember threshold pace is only your 10km pace so it's not that fast. Most of this session will be done in Z2.
The CSS test involves two timetrial swims - a 400m and a 200m.
Do the 400m timetrial first, it's less likely to effect the 200m than the other way around. Recover completely between each timetrial with some easy swimming. Perform both timetrials from a push off from the wall, not a dive.
Try and pace the trials as evenly as possible, don't start too fast and slow down.
This test will give us the pace at which we will conduct the hard training sets in this phase.
Read more: http://www.swimsmooth.com/training.html#ixzz4Ye46zGGW
An easy aerobic session that develops peal technique and can be use dto help identify any alignement issues.
This test protocol is to establish your FTP. Make sure your power meter records all the data from the 20 min effort. To establish your FTP take the average power for the 20 min and minus 5%.
AET-1. An easy ride at aerobic threshold. This should be easy enough to breath through your nose or talk for extended periods throughout.
These rides are improtant for building mitocchondria and therefore muscular endurance.