This is a Program for full time working amateurs who have time for 1 session per day. This is a progression from my Winter Training blocks and we continue with some intensity on the bike and increase distance slightly. We add a little moderate intensity on the run but mostly sub threshold work. We keep the swim rolling with a harder session and a more moderate distance session each week.
The core work is much less as we have generally done a lot of that work through the fall and winter and at this time of year longer core session often get skipped I have tacked very short but effective sessions on the back of runs or swims in the hopes that they are done consistently.
These programs are based on a summer with an Ironman race, a half distance or even a bunch of shorter races as the focus. After this block the training will differ as the IM athletes will have to increase volume.
WarmUp: Build effort on each rep.
50 swim, 50 kick, 50 swim, 50 kick, 50 swim.
MainSet: Each numbered set is done non-stop as a 200.
#1—100 easy, 50 mod, 50 fast (10sRest).
#2—50 easy, 100 mod, 50 fast (20sREst).
#3—50 easy, 50 mod, 100 fast (30sRest).
#4—100 fast, 50 easy, 50 mod (20sRest).
#5—50 fast, 100 easy, 50 mod. (10sRest)
#6—50 fast, 50 easy, 100 mod (10sRest)
CoolDown: 150 easy with drills.
2 sets of 15-20 light Dead lifts. focus on technique
2 sets of 15-20 squats - knäboj - very light.. technique!
Leg press - single legs 2x15 each leg - NOT heavy
Lunges - 2x15 each let
Pull ups with asisstance or Lat pulldown - 2x 15
side plank - 30s each side
can also do some kettlebell or a few other 'applied strength'
HI DEE HO and welcome! I hope you just chugged a can of red bull or a red bull copy: no messing around - 4x4min hard, plain and simple so fire up. Build the warm up, do some short sprints and get right down to business.
200 m - mix, teknik
Pull - Pullbuoy and band
20 - 30 sec
200 m swim as 25m hard, 25m easy
400 m Pull: Paddles/PullBuoy/Band
2 x 100 m at T-pace - 10s in between
400 m Pull - Pull bouy only
200 m as 2x 75m hard, 25m easy but continuous
400 m Pull - Paddles and Pullbouy
2x 100m hard, 10s rest
200 m @ 75 % of Threshold Pace
This session is to get you into riding your Half IM effort with short breaks to refocus and then get straight back into it.