"The plan I used to train for my second Olympic this summer was amazing. It made a HUGE difference both mentally and physically. Not only was I faster but I enjoyed the training more." Grace Nalani, Sept 2015.
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Minimal requirements are that you can already swim 1000m with rests, cycle for 50 minutes and run 26 minutes, not on the same day. You can start this plan any Monday or simply set it to end on your race day. This version is for people who's target race is a Saturday. There are normally seven workouts per week, consisting of 2 swims, 2 cycles, 2 runs and a strength workout. There's a day off each week and every fourth week has a lower training volume to boost recovery.
• Screenshot of the first 2 weeks (JPG)
• Screenshot of the hardest 2 weeks (JPG)
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Don't stress about getting the Training Zones perfect at this stage, just try to differentiate between easy and hard.
You can click on paper click icon above, for your swim drill description and image.
See the instructions (attached to Day 1) for more information about these swim sessions.
(100FC in Zone 2 +20secs rest,
50DRILL* in Zone 2 +20secs rest,
100PULL in Zone 2 +20secs rest,
50DRILL* in Zone 2 +20secs rest).
Some harder efforts in this section:
100FC in Zone 4 +30secs rest,
50KICK with float in Zone 2 +15secs rest.
100PULL in Zone 4 +30secs rest,
50KICK with float in Zone 2 +15secs rest,
100FC in Zone 4.
Relax and take it easy for this section:
50BACK in Zone 2 +20secs rest,
50BREAST in Zone 2 +20secs rest,
50KICK in Zone 2 +20secs rest,
50FC in Zone 2.
After a warm up, you just have a 5 minute tempo effort and then a warm down. During the warm up and warm down, you should be going slow enough to maintain a conversation if you wanted to.
Check out the Proprioceptive Cue in the separate workout below, for technique advice.
7mins easy run in Zone 2.
3x1min as (10secs in Zone 4, 50secs in Zone 2)
5mins in Zone 4.
5 mins easy Zone 2 jog
Don't worry about how long these swim workouts take you. Stick to the session description. The stated duration (30 minutes) is just a rough estimate but everyone's different.
6x50FC BUILD (each rep slightly faster than the one before) +15secs rests.
2x50FC DRILL* in Zone 2 +5secs rests,
2x50PULL in Zone 4 +15secs rests,
2x50FC DRILL* in Zone 2 +5secs rests,
2x50FC in Zone 4 +15secs rests.
All in Zone 2...
2x50BACK +10secs rests,
2x50BREAST +10secs rests,
2x50FC +10secs rests.
Please click on the link below for your guide to the strength and conditioning workouts.
This can be done outside or using an indoor trainer. If you're outside and you feel good, you can extend the warm up and warm down by 10 minutes each.
8mins easy cycling in Zone 2,
3mins as (10secs in Zone 4, 50secs in Zone 2).
5x2mins efforts in to Zone 4 (+2mins recoveries in Zone 1 or Zone 2)
10mins in Zone 2
This is an aerobic endurance workout, so it's not supposed to feel hard. Training in Zone 2 stimulates mitochondrial growth and function - which improves your ability to utilize fat as a fuel. This increases your endurance.
Ride easy for 10mins in mid Zone 2.
5x5mins at the top end of your Zone 2, with 60secs rests in Zone 1.
10 mins easy in low Zone 2 or Zone 1
Run in Zone 2, nice and easy. This shouldn't feel too hard. If it does, you're going too fast - in which case, do a few walking sections.
Stretch afterwards - 10mins of leg stretching including calf, hamstring and glute stretches. 30secs per stretch.