Warm up 5-10 minutes. Then 3-4 sets of MS. Cool down 5-10 minutes
WU: 100 swim, 100 kick, 100 swim, 100 kick.
MS: Pyramid intervals: Choose a pace for the 400 interval that is below your T-pace. Then maintain that pace for the “step-up” portion of the set. For the “step-down” portion try to make each interval faster than the previous so that the last interval is the fastest of the entire set. But never faster than T-pace. Recoveries are seconds in parentheses.
100 (15”) 200 (20”) 300 (30”) 400 (30”) 300 (30”) 200 (30”) 100.
CD: Easy stroking for 10 minutes varying strokes.
Warm-up well. Then on a mostly flat course run 35 minutes at E2a
Notes: Specific strength training is strength training on the bike...
Resistance can be provided either by a turbo or rollers with variable resistance, or, outdoors on an appropriate incline.
Cadence should be between 40 and 60 rpm. Heart rate should not rise above E2b. Power aroundCP12.
This type of training can be stressful on the knees so take care to build up gradually.
Warm up well for ~20 mins progressively
Recovery for all sets / weeks is 2minutes of spinning at a higher cadence.
10 mins + warm down, spinning in a high gear
65 mins as 35 E1 / 10 E2a / 10 E2b / 5 E3 / WD
WU: 10 minutes alternating slow-fast pacing. Play with different strokes
while warming up.
MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
Total: 45 minutes
75 mins easy off road