You have completed Phase 1 of the Triathlon Sprint/Olympic Plan for Beginners and are now well on your way in your training in preparing for your race. This plan is a continuation and building on the foundation that was established in the Phase 1 plan. Within this plan you will increase both training volume and speed so that you are well prepared come race day. This plan is phase 2 of a 3 phase plan.
200 - Easy Swim
4 x 75 - Kick 25, Drill 25, Swim 25
2 x 100 Perfect Swim
4 x 50 Descend 1 - 4
250 - Steady Swim with Middle 50 FAST, maintain a solid pace after your FAST 50
4 x 50 Hold Fast pace
200 - Steady Swim with First and Last 50 FAST,
3 x 50 Hold a Faster pace
150 - Steady Swim with Middle 50 FAST, maintain a solid pace after your FAST 50
2 x 50 Hold an even Faster pace
100 - ALL FAST - but make sure the second 50 is slightly faster than the first 50
50 - EASY swim
150 - Easy Swim
Keep your cadence up, stay light on your feet, keep your effort low. Make it feel light and easy, with quick feet.
Keep it easy
Keep cadence up above 90 revolutions per minute
Maintain perfect form.
15 minutes easy
5 x 1 minute progressive effort build
10 mintues easy
Do the following 4x:
15 minutes @ 90% Effort
5 minutes Recovery Effort
30 minutes easy
Right off the bike.
Effort should be moderate.
Focus on Good Form.