TCC feat. Dan Lorang (12 weeks / Build / Beginner-Intermediate) (English)

Average Weekly Training Hours 09:06
Training Load By Week
Average Weekly Training Hours 09:06
Training Load By Week

This plan builds upon our base plan. The twelve weeks of training are split up into three blocks, with the target of increasing your VO2max, specifically through high intensive block training. Having completed the previous plan your body is ready for the increased intensity.
The volume of training is being increased progressively in order to avoid injury. Besides low-intensive base kilometers, technical elements and core stability sessions are reasonably and regularly integrated in the training schedule. Nutritional and technical guidance are supplied for pre, during and post workout phases, when necessary.

Sample Day -22
1:00:00
2600m
Swim HIT

400m warm-up (stroke of choice)
8x50m (freestyle: kicks/ build up) 30" rest
100m stroke of choice - easy
2x4x100m freestyle HIT 40" rest; set rest 100m stroke of choice easy (also after the last set)
4x200m freestyle LIT / freestyle with pull-buoy 30" rest
100m cool-down (stroke of choice)

Sample Day -21
0:49:00
55.7TSS
Run HIT 4x3min.

15min. warm-up, afterwards Stretching and 10x20m drills, then the intervalls. Preferably with incline but flat terrain is also possible

Sample Day -21
0:20:00
Core Stability 20min.

Core stability

Sample Day -20
1:30:00
97.1TSS
3x6x30/30 + 10min SwSp

3x6x30/30 VO2max IE, 90-110 rpm
Pre: sufficient amount of carbs
Post: recovery shake!

Sample Day -20
0:10:00
Foam roller & Stretching

Sample Day -19
0:40:00
35.8TSS
Run LIT

well rested, during the day, not low-carb

Sample Day -18
1:00:00
2300m
Swim LIT/SE

200m warm-up (stroke of choice)
4x50m freestyle build up 30" rest
100m stroke of choice - easy
4x50m freestyle with paddles 20" rest
2x400m freestyle with paddles 20" rest
100m stroke of choice - easy
10x50m freestyle with fins 15" rest
200m cool-down (stroke of choice)