Pool Sprint Beginners/Intermediate (balanced)

Average Weekly Training Hours 07:38
Training Load By Week
Average Weekly Training Hours 07:38
Training Load By Week

This session is built towards a beginner/Intermediate athlete who can:

Swim for 45 mins between 1.45-2.15 per 100m
Bike for 60 mins
Run for 60 mins

The sessions build for 6 weeks then backs off for a recovery week. The plan then builds again up to race week on week 10 with the race planned for a Sunday. Look at the first day in the plan for the guidance notes around this plan including key explanations of the terminology used.

Sample Day 1
0:30:00
1600m
Pool Sprint Week 1 Session 1

WU

3x100 FC
2x100 Kick
1x100 Pull

Main

4x50 single arm pull
2x100 75% effort
4x50 fists
2x100 75% Effort

WD

200 BK

Sample Day 1
0:45:00
32.5TSS
4x3min Tempo 45

Sample Day 2
1:01:00
46.3TSS
60 min speed skills set

Sample Day 3
0:45:00
2100m
Pool Sprint Week 1 Session 2

WU

3x100 FC
2x100 Kick
100 Pull

Main

100 FC +10
200 Pull +20
300 FC +30
400 Pull +30

WD

4x100 BK/BR

Sample Day 3
0:45:00
39.7TSS
45 min 8x20 strides

10-15 min easy warm up
8x20 sec downhill strides (no more than 96 strides per minute ****1 stride is equal to 2 foot strikes)
walk back to start point for recovery
Z2 to end

Sample Day 4
0:45:00
37.5TSS
45 min Z4 5x1x1 under over intervals

Sample Day 5
1:00:00
43.3TSS
Z2 60 with drills

60 min easy run with drills

Chris Wallace
|
The Triathlon Coaching Company

Chris has many years coaching and teaching experience, is focused on developing athletes to reach their potential. He is passionate about helping others to succeed and understands the needs of the working athlete along with the worries and stresses that all athletes go through, beginners and advanced athletes alike. He has worked with athletes of various levels from total beginners all the way up to Age Group World Championship Qualifiers.