200 FR easy - practice breathing to both sides, r15s
2 x 100 Float Kick Drill, r15s - try to feel a "balanced" body
2 x 100 Side Kicking Drill, r15s
- 200 FR Z2 long, steady strokes w/ PADS
- 100 non-FR easy
- 4 x 200 FR start easy and build up to Z3 by end of each 200, r15s
- 6 x 50 FR (25 VERY fast Z5, 25 easy Z1), r15s
C/D: 200 easy CHOICE
Note: PADS = Hand Paddles
You can find all the swim drill videos here:
6 x 30" (seconds) high speed spins (as fast as you can without bouncing in the saddle) with moderate resistance and 30" in between
3 x 45" single leg drill (each leg) under moderate tension @ cadence 60-80 rpm (alternate legs so total of 6x).
Watch videos of how to do the drills at: http://www.enduranceworks.net/resources/cycling-drills
WU 10' (minutes) easy to Z2. Include 6 x 10-15" pickups - quick acclerations (not sprints) to get your fast twitch muscle fibers to fire.
Z2 run with hill repeat set in the middle.
For the hill repeat set, find a moderate incline hill (or select 4% if on a treadmill). Repeat 4x: 30" (seconds) up VERY HARD (Z5+), easy jog down then rest additional 15".
Z2 ride on a course with rolling hills (if possible). Nothing fancy. Include 4 x 1' (minutes) of standing mixed in throughout the ride.
Please visit http://www.enduranceworks.net/resources/field-tests to download the guide for the swim field test in order to set your swim training zones.
W/U (Warm Up):
200 FR (freestyle) easy
4 x 50 FR (VERY FAST Z5, 25 easy Z1), r15s
2 x 100 FR start easy Z1 and build up to FAST Z4, r20s
100 FR easy Z1 to stretch out, r60s
MS (Main Set):
Perform field test per guide.
C/D (Cool Down): 200 easy CHOICE
Post workout: Calculate your training zones using the swim field test guide. Note your total time and pace to compare against future field tests.
Z2 on a course with rolling hills (if possible). If running a treadmill, vary incline between 1-4% throughout the run to simulate inclines.
WU (Warm Up): 10' (minutes) to Z2
Z2 ride on flat to rolling course.
At halfway point, alternate (still at Z2 effort):
- 4' LG (small chain ring)
- 4' BG (big chain ring in front)