I am excited to present to you Team Sirius’s
16 weeks Advanced Olympic Distance plan to prepare you for your key Olympic Distance race.
This plan is perfectly suited for the advanced grouper who is not as time limited, eager
to complete their key race at peak fitness!
Starting this plan you should be at a very good fitness level before you begin. This means, able to swim 3000m, bike 90 mins and run 1 hour easily.
This plan build up to 20 hours.The plan includes 2 sessions per day on most weekdays and weekends.
The plan covers all the bases, and leaves no stone unturned.
I am also certain that it will keep you motivated, inspired and continually progressing!
Should you have other races during this 16 week block, you can purchase the 10day Taper plan from Training Peaks that I have on sale. This plan would be inserted into the 10 days leading into your race..and the days after the race. This allows for you to be able to train for your "A" race but race successfully in all other races you hope to compete in, throughout the season.
If you are the serious Olympic distance age grouper wanting to podium your races with good time availabilty to train twice a day this plan is for you!!!
For an additional price you can purchase one on one email sessions, or Skype calls with myself or
my assistant coach, Rebekah Keat.
The cost for this would be:
250.00/hr for myself.
100.00/hr for Rebekah Keat
I hope that you take on this awesome plan.
It will be awesome to welcome you to Team Sirius, and be a part of your quest for excellence!!!
1000 snorkel pull buoy band.(500 easy . 500 of 25fast 75 easy)
main set: continous 2km non stop
500 (25fast 75 easy
50 fast 50 easy
75 fats 25 easy
100 fast 100 easy)
400 easy swim.
4x100 : 50 drill/50 swim.
4x50 with 25 fast/ 25 easy on 1:00
main set: 2km strength
8x200's 1,3,5,7 pb band,2,4,6,8 buoy band & towel on band
8x50's band only
* focus on fast stroke rate
500 choice and done
Long bike 3:30
warm up :
20-30 mins with 5x30 second one legged drills and then 5x20 sec high rpms (100plus) 40 secs normal spinning.
find a hill about 10 mins long if possible.
4x10 min climbs..1st time up aim for 70 cadence. next time up 65. next time up 60. as we progress, if there is no knee pain aim for 50-60 cadence for all reps. this is a great strength session. focus on power all around the pedal stroke.
If on flat road include below for strength using bigger gears and lower cadence :
1x15min big gear strength work or climb @75 rpm
1x10 min big gear @ 70 rpm
1x 5min big gear @65 rpm
Then the rest of the way just aerobic easy pace!
#1 easy swim/drill/kick mix.
#2: building every 200 in effort pull buoy and band or paddles.
#3 25 fast per 100.
#4 steady pull.
#5 swim aerobic perfect technique
1hr30 min run:
long run should be at an easy pace, ...if you can build the last 20-30min , this will help develop strength for latter stages in the race!!
500 drill/kick mix.
5x300's: (25 fast ,75 easy x3- for 300)
#1,3,5 pb/band, #2 & 4 paddles only
20 secs rest
200 and done
start with 2x500: 1 swim/drill, 1 swim with 25 fast per 100.
main set: 24x100's as below
4x100 's as below: pbuoy & band
(1x100 easy,5 sec REST, 1x100 5 sec faster ,10 sec REST ,1x100 5 sec faster again, 15 sec REST , 1x100 HARD 20 sec REST)
8x100's building ea 2 SWIM as below :
(2x100 easy, 5 sec REST, 2x100 5 sec faster ,10 sec REST ,2x100's 5 sec faster, 15 sec REST,2x100 HARD 30 sec REST)
12 x100's as below : paddles buoy/optional
(3x100's build 1-3 last one HARD x4 sets )