200m free warm up then
3-5 x 1000m as (250m swim/250m pull/500m pull with paddles) -
1min rest between all
100 cool down add back

This test is testing the lower abdominal coordination along with the lower ab strength.

https://youtu.be/9zm6wUpnG0k

REMEMBER DO NOT DO THE STRENGTH IF ANY LOWER BACK ISSUES AT ALL....

warm up run approx 1km or 5mins

add dynamic stretches and activations
4x 100 m run throughs.

REST SET WATCH
RUN 5KMS AT YOUR RACE PACE THIS IS A TEST REMEMBER.

cool down 1kms or 5mins easy

stretch to recover...

we can organise an ftp test for you as Amanda has my smart trainer to do on Zwift, the cost is $60 for members...
if you can do the ftp test use next best testing protocol.

NON members $90 Please contact Aaron to organise aaron@aaronbuchan.com

warm ups 10mins 
speed sets add in to warm up
60 on 110 cadence
60 off 90 cadence
x 4 sets


MAIN TEST

60 mins TT (all out 100% intensity) use same location every test

if you have power metre restart your timer, IF YOU DON'T STILL RESET AND USE TIME/DISTANCE AS THE MEASURING TOOL.

this test is ok to do on trainer (preferred controlled environment)

10mins cool down
90 cadence

400m Easy Pace -(No aids to be used)

Swim 6 x 50m (25m Freestyle Drill - 25m Easy) - 20secs rest after each rep

Swim 4 x 25m Build to 90% of Maximum Speed on 50secs

Rest for 3-5mins before your first Time Trial


Swim 400m / Swim 200m / Swim 100m - All with 100m swim recovery in between and 3mins
STOP Rest.
Record Maximum Heart Rate (HR) and Time for each effort

600-900m (Fins) Made up of 100m Swim / 100m drill / 100m Own Choice x 2-3 as cool down.

we will be assessing posture/core and strength.