Sprint Advanced

Average Weekly Training Hours 08:33
Training Load By Week
Average Weekly Training Hours 08:33
Training Load By Week

The 12-week advanced sprint training plan is designed to prepare the athlete to go faster. Athletes using this plan should have competed in at least a few previous sprint events and possibly even an Olympic distance race.

Sample Day 1
0:52:00
2377m
Form-2600

WU:
•400 easy.
•100 (25 FTD, 25 CFD, 25, CUD, 25 swim).
MS:
•5x400 at T-pace.
•100 (25 FTD, 25 CFD, 25, CUD, 25 swim).
CD:
•200 easy.
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•FTD - Finger Tip Drill: With each arm recovery, drag your fingertips through the water close to your body. This helps to really rotate your torso to get your elbow high enough to keep your fingertips in the water.
•CFD - Closed Fist Drill: Swim with your hands closed in a fist for 4 strokes, and then open your hands for 4 strokes, alternating until you finish the set.
•CUD - Catch Up Drill: Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke.

Sample Day 2
0:45:00
Strength Training (Optional)

Sample Day 2
0:49:00
Trainer ILT

WU: 10'. MS: •6x30” (right leg, both legs, left leg, both legs). •5’ both legs at 100RPM. MS: •6x30” (right leg, both legs, left leg, both legs). CD: 10'.

Sample Day 3
0:45:00
Easy

Run on a flat course or treadmill.
WU: 15'.
MS: 15' in Zone 2 (RPE 2-3)
CD:15'.

Sample Day 3
1:00:00
Intervals

WU: 10'.
MS: 2x10k building to from Zone 3 (RPE 3-4, 80IF) to 5b (RPE 8-9, 100IF) on each interval with 5' recovery. Ride on a flat a course as possible. Challenge yourself with big gears and hold 85-100 RPM in the aero position.
CD: 10'.

Sample Day 5
0:45:00
Strength Training (Optional)

Sample Day 5
0:55:59
2560m
Endurance-2800

WU:
•400 easy.
MS:
•3x200 on 45" rest
•8x25 kick 10" rest
•4x100 25" rest
•8x25 kick 10" rest
•5x50 10" rest
•100 easy
•6x75 pull with paddles 20" rest
CD:
•200 easy.
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•Kick: Regular kickboard kick or kick on back with hands over head, fingers locked.
•Pull: Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. You should feel your lats (the muscles under your arm pits that go down the side of your back) engage. Tired shoulders mean you are not using your lats enough.

TriVault Multisport
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TriVault

We take into consideration all aspects of your life when designing a training program that is tailored to you and your specific needs.

TriVault provides full coaching services including: consultation to determine goals and race plan; custom training program; unlimited communication; race strategy development; development of heart rate training zones; discounts on multisport gear and equipment; and more.