Olympic 8 wk plan - Novice, mature, low fitness starting point athletes - reusable

Average Weekly Training Hours 06:13
Training Load By Week
Average Weekly Training Hours 06:13
Training Load By Week

8 week plan perfect for athletes doing their first Olympic distance. It's also great for those coming back from a lower level of fitness or mature athletes. This program is designed to be sustainable around work & children etc. Peta prides herself in sustainable training that fits in with the rest of your life. Plan is based on time for run/cycle and approximate time/distance for swimming therefore the plan doesn't reflect the total distance. The plan is characterised by a slow build in training commitment, followed by a 1 week taper. There is provision in the program for those that prefer a walk/run strategy. Please look under the work outs for help with terminology and exercise descriptions. Email contact@energisecoaching.com.au with any queries. Peta is happy to answer any questions in regards to the plan, terminology or the drills. Required: This plan is intended for athletes who have a goal to finish their first olympic event, mature athletes or those who are coming from a lower level of fitness. They should be able to swim/run/cycle for 30-45 minutes Equipment required; bike trainer HR monitor/watch pull bouy, swim paddles, fins

Sample Day 1
1:00:00
1900m
Welcome to the program

200m freestyle (F/s) warm up - easy
200m Pull bouy - breathe every 3/4/4/5 on the 25m)
Drills fingertip 25m/swim 25 x 2
Thigh tap 25m/swim 25m x 2
6-1-6 25m/swim 25m x 2
200m kick with fins

Main set all alternate easy/hard
4 x 100m (15RI)
4 x 50m (15 RI)
8 x 25m (15 RI)
200m Cool down breastroke/backstroke
(1900m)

Sample Day 2
0:35:00
Run intervals

10 minute warm up easy jog
stretches
5 x 200m hard/fast (try and keep all the efforts the same pace)
1.0 minutes slow jog, then 30 seconds rest between efforts
10 minute cool down easy jog
Stretches

Sample Day 3
0:45:00
1700m
CSS test

300m F/S easy
200m Pull bouy easy
2 minute rest
400m time trial - write time down
500m easy - half f/s half b/s & Br/s
2 minute rest
200m time trial - write time down
200m Cool down
(1700m)

Sample Day 4
0:45:00
Turbo

10 minutes warm up - easy spin
2 x 3 minutes medium pace, 2 minute spin between efforts
3 x 2 minutes hard efforts, 1 minute spin between efforts
3 x 1 minute very hard efforts, 1 minute spin
10 minutes cool down - easy spin

Sample Day 6
1:00:00
Easy ride

1.0 hours easy ride hills or flat

Sample Day 7
0:30:00
Easy Run

40 min easy run with walk/run option...
W/R option: Run 5 minutes, walk 30 seconds

Sample Day 8
1:00:00
2100m
Drills and CSS

200m freestyle (F/s) warm up - easy
200m Pull bouy - breathe 3/4/4/5 on the 25m
Fist drill 25m/swim 25 x 2
Thigh tap 25m/swim 25m x 2
6-3-6 25m/swim 25m x 2
200m side kick with fins

Main set
6 x 100m CSS + 15 seconds
Alternate easy/hard
4 x 50m (15 RI)
8 x 25m (15 RI)
200m Cool down (half f/s) and rest breaststroke (Br/s) and backstroke (B/S)
(2100m)

Peta Woodland
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Energise Coaching

I believe in sustainable training around living life. I see too many people burning out when age group athletes should be able to enjoying their sport, have time for other things, while seeing solid performance gains. I offer personalised training programs & coaching or group coaching services to swimmers, triathletes and runners to suit lifestyle and performance goals.