The Olympic plan is a 11 week, time based training program that is designed for beginner athletes. As will all of our programs we ask that athletes complete this first week of test workouts and upload all the data from those workouts. This will allow our coaching staff to establish your training zones and there by making the program more personalized your goals. As always we encourage our athletes to contact us with any questions re-guarding their training program.
Warm up: 300 Drill 4 x 25's on :20 Rest Interval (RI) 2nd WU set: 4 x 25 (Descend 1-3) on :20 (RI) Main Set: 1 x 400 (SWIM FOR TIME) on 10 minute (RI) 2nd Set: 1 x 100 (SWIM FOR TIME) Cool down: 200 (easy swim)
W/U 20min at easy/moderate effort, soft surface if possible, include drills + Stride outs. . Main Set: . 17min @ a set heart rate 2-5bpm lower than predicted LT heart rate, . use the first 2min to get up to the correct heart rate then measure distance covered in the 15min over a flat course. . Remember to record distance and the heart rate it was done at in your Training peaks account. . Warm down with remaining time.
2 x 8 min @ Max effort; Cadence 90-100 rpm w/ 10 min Recovery between. Cool down 15 -30 minutes spinning easy
20min_Endurance Miles -Watts -RPM 70-75 -HR ceiling 10min_Endurance Run -HR ceiling -SPM 85-95 -Pace
45min_EM -HR ceiling -RPM 85-95 -Watts
Warm up: 200
Drill set: 8 x 25 on :15 RI or :45-1:00
Main set: 6 x 100 (Swim) on BIS + 20 seconds
Kick set: 4 x 25 (Kick) on :15 RI
Cool down: 200
Wu & CD 15min_ER -HR ceiling -SPM 85-95 -Pace SSR_6 x 3min -Pace -SPM 85-95 -HR ceiling Rest Between Intervals (RBI)_2min -Pace -SPM 85-95 -HR ceiling