Prime the Pump

Average Weekly Training Hours 07:40
Training Load By Week
Average Weekly Training Hours 07:40
Training Load By Week

It happens to the best of us, a few days off becomes a couple of weeks and the next thing you know you haven't really trained in 2 months. Well rather than jumping into a heavy duty structured program Prime the Pump eases you back into training. This not only gets you mentally ready to train again but helps to gradually build your musculoskeletal system back to a level that can handle the rigors of training with a lessened risk of injury.

Sample Day 1
0:45:00
Breath

Take 20" rest between each set

WU:
2 x 50 freestyle
2 x 50 fins - freestyle
2 x 50 pull buoy and paddles
2 x 50 freestyle
1. moderate
2. easy

MS: 2x as follows:
Multiple sink downs in deep end - until you’re really comfortable exhaling (e.g. 3 x 3)

2 x 50 easy freestyle B3s - saying ‘bubble bubble’ under the water with each stroke and then take a breath on the 3rd stroke. We simply refer to this as
‘breathe, bubble, bubble, breathe’.

100 freestyle with pull buoy breathing every 3/5/3/5 strokes 

4 x 25 freestyle as:

1.& 3. deliberately hold your breath- no bubbles
2.&4. exhale smoothly – can you feel the difference?!

100 freestyle breathing every 3 strokes – remember to exhale!

CD
100 your stroke choice

Sample Day 2
1:00:00
Strength

WU- 10’ easy spin

PM- 5x20” very high controlled
cadence/40” easy spin

MS- 2x3’, 3x2’, 4x1’, 6x30” in big gear, low cadence with 1’ easy spinning between each rep and set at cadence of 60-70,
pushing a big gear. You should
feel it in the legs not so much in
the lungs.

CD- remaining time to make up a
hour easy

Sample Day 2
0:30:00
FS 1

WU: 10' of aerobic warm up (lifecycle, treadmill, etc)
10 around the worlds with medicine ball each directions
10 Inchworms

MS: 1 Set of 10 Repetitions with Medium / Heavy Weight:

#1 Squats 
#2 Rowing 
#3 Lunges
#4 Pull Ups
#5 Push Ups
#6 Stretch Cords - T's and Y's, IR/ER shoulder rotations
#7 Single Foot Eccentric Heel Drops
#8 Dead lift 
#9 Core - Lower back - Superman's on Ball
#10 Core - Planks and Side Planks

Foam Roll and Stretch well!!!

Sample Day 3
0:30:00
Easy Run-Form

WU: 10 min easy walk to jog

MS: 20' 

Time to realign your body and break out of that slumped posture.

Focus on standing tall, keeping your belly and butt tight and keeping your hips forward
With this posture, rock back and forth from heel to toe, shifting your hips.
After rocking 5 times, lean into a run 5 mins with this posture in mind
Repeat the 5 heel to toe rocks to a short run 4 times.

CD: as needed

If on treadmill:
WU: 10' walk to jog

MS:15' as 5x( 2' easy/1' harder, with focus on standing tall, proud chest and quick feet.

CD: 5' jog to walk

Sample Day 4
0:30:00
FS 2

WU: 10' of aerobic warm up (lifecycle, treadmill, etc)
10 around the worlds with medicine ball each directions
10 Inchworms

MS: 1 Set of 10 Repetitions with Medium / Heavy Weight:

#1 Goblet Squats
#2 Bent Over Row
#3 Side Lunges
#4 Chin Ups
#5 Single arm Punches with cable
#6 Stretch Cords - T's and Y's, IR/ER shoulder rotations
#7 Single Foot Calf Raises
#8 Ham string curl with ball
#9 Core - Lower back - supine leg/opposite arm lifts
#10 Core - Russian Twists and Medicine ball slams

Foam Roll and Stretch well!!!

Sample Day 5
0:45:00
Kick

Take 20" rest between each swim:


WU
2 x 50 easy freestyle
2 x 50 B3s (using mantra: breathe bubble bubble breathe)
2 x 50 fins - easy freestyle
2 x 50 pull buoy and paddles
MS: 2x as follows:
5 x push and glide - toes pointed no kicking, stop after approx 10 yds- walk back
2 x 30' ballet kick L & R legs in deep end
5 x 10 fins torpedo kick for one exhalation, freestyle swim back 2 x 25 freestyle with light flutter kick 1 x 50 fins -as: 25 6/1/6 + 25 freestyle
1 x 50 freestyle
1 x 50 fins -as: 25 6/1/6 + 25 freestyle
1 x 50 freestyle B3s
1 x 100 freestyle B3s tapping toes
CD
100 your stroke choice

Sample Day 6
1:00:00
Endurance

WU: 4' easy spin Z1

PM: 3x2-minute ILT (Isolated Leg Training), if difficult to get the 2' just switch between legs to make up the 6'

MS: 5x7' sets of decreasing then increasing load in 1' steps to allow cadence changes over the course of each form interval. Meaning 1' slow cadence hard gear, 1' easier gear with higher cadence,, 1' easier and higher again, race pace and cadence then reverse the process. easy 3' Z1 spin between each set

CD: 3' easy spin.

Dr. Ted Geddis
|
Catalyst Multisport

Coaching is not simply writing a workout and sending on it's merry way. It is the coach's responsibility to help you set realistic, obtainable goals, devise a plan to help you achieve those goals and do so without compromising your health and well being.

Utilizing Dr. Geddis’ unique perspective, background and education Catalyst can help you achieve those goals and more.

We offer year-long, race specific and distance specific coaching either locally or through the virtual environment.