Prime the Pump- RPE based

Average Weekly Training Hours 09:45
Training Load By Week
Average Weekly Training Hours 09:45
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.

You will notice a slight emphasis towards the swim with a focus of the various skills we need to have a good swim stroke.

Additionally, there are optional session in the plan. Do not feel you need to do these unless you feel you are ready, able to execute with good form and don't have any lingering fatigue or niggles.

Please don't hesitate to contact me if you have any questions.

Sample Day 1
0:30:00
924m
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: 1-3x as follows:

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

4 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’.

2x100 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?!

200 freestyle using your normal breathing pattern – remember to exhale!

CD:100 your stroke choice

Sample Day 1
0:34:00
31.8TSS
Easy Run-Form(Optional)

WU: 10 min easy walk to jog

MS: Time to realign your body and break out of that slumped posture. Perform 4xthru

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 


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 2
1:00:00
55TSS
Burn

Today's ride is slow and easy but don't let that fool you there is a very specific reason for this. We want to tap into our body's vast fat reserves to power our ride. As soon as we touch any intensity we switch from fat burning to carb burning which at this early point in the season we do not want to do. The goal is to improve our fat during ability, address any body composition issues we may have and to remember there is lots of time to regain any lost speed.

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
5 Inchworms

Rotate 1x2 through the following exercises doing 10 repetitions(each side if appropriate) or 30" efforts of each. 

Dead Bug
T's, Y's and W's with resistance band
Lunge Matrix- front, back, side, curtsy(only do 5 each side for this exercise)
Push-up
Deadlift with Kettlebell
Standing Row w/ resistance tubing
Plank with Shoulder Taps
Bridge
Farmer's Carry
Lat Pull Down

Foam Roll and Stretch well!!!

Sample Day 3
0:45:00
45.8TSS
Steady

WU: 5 min easy walk to jog with
some dynamic warm-up.

PM:
Run Drills:
3 sets of high knees
3 sets of butt kicks
3 sets of skipping
3-5+ sets of strides
*Drills for 10-20 yd, strides for
50-75yd all with equal walk for
rest

MS: 25 min steady state zone 2
run, totally conversational

CD: 5 min easy jog to walk

Sample Day 4
0:30:00
1024m
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: 1-3x as follows:
5 x push and glide - toes pointed no kicking, stop after approx 10 yds- walk back
2 x 30sec ballet kick L & R legs in deep end
4 x 25 kicking on stomach
4 x 25 freestyle with fins
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(bubble, bubble, breath)
2 x 100 freestyle B3s tapping toes

CD
100 your stroke choice

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
5 Inchworms

Main Set:


Rotate 1-2x through the following exercises doing 10 repetitions or 30sec efforts of each. 

Medicine Ball Squat Overhead Press
Medicine Ball Slam
Basic Plank
Side plank with clamshell
Eccentric Calf Drops-slow
Band Pull-Aparts
Quadraped Fire Hydrants

Laying Ball Hamstring Curl
Side Step-ups
Assisted Pull-ups

Foam roll and stretch when done

Dr. Ted Geddis
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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.