9 Week Emergency Full plan

Average Weekly Training Hours 14:12
Training Load By Week
Average Weekly Training Hours 14:12
Training Load By Week

A 9 week "last minute" plan to prepare for a full 14-19 hours per week of training For those that Just realized that they have signed up for a full that is only 9 weeks away

Sample Day 2
1:30:00
The first step of a great journey

Always start with some dynamic stretching!

90 minutes really easy

Sample Day 2
0:48:00
2195m
2400

Dynamic Stretch
Warm up - 400 FS easy pace

200 single arm pull with right
200 single arm pull with left
200 kick
200 finger drag
200 pull buoy

16 x 50 FS

Cool Down - 200 FS easy pace

Sample Day 3
3:00:00
Just like riding a bike

Dynamic stretch

3 hours nice and easy

Sample Day 4
1:30:00
Another easy half hour

Dynamic stretch

90 min easy

Sample Day 4
1:04:00
2926m
3200

Dynamic stretch

Warm Up - 200 FS

200 pull buoy
200 kick
200 pull buoy
200 kick

20 x 100 FS w/ 20 sec rest between

Coo, Down - 200 FS

Sample Day 6
1:00:00
2743m
3000 straight

Dynamic Stretch

3000 FS straight

Sample Day 6
2:00:00
Easy

Dynamic stretch

120 easy minutes