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

Average Weekly Training Hours 06:14
Training Load By Week
Average Weekly Training Hours 06:14
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. Energise coaching provides easily achievable, sustainable training programs. 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. There are instructions under the work outs to help with terminology and exercise descriptions. Email contact@energisecoaching.com.au with any questions. We will answer most questions within 12-24 hours. Peta from Energise Coaching coaches athletes of all levels and abilities. As an age group athlete herself, she relates to the need to balance training with work and children while still achieving improvements in performance. 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
0:35:00
Easy Run

35 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 - triathlon, running, swimming

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.