(100m frontcrawl, 50m backcrawl) x2.
4x50m drills of choice (25m drill, then swim easy for 25m while focusing on that drills corresponding skill)- 10 seconds rest between 50's.
4x50m building pace (start first 25m at 50% effort, gradually build to 100% effort in the final 25m)
Step 1; timed 400m tt- Work as hard as possible at a speed that you will be able to maintain for 400m- don't start to quickly- Settle into a rhythm of breathing and get a comfortable stroke rate- Work as hard as possible- it should feel extremely hard.
Step 2; 10 minutes recovery swim- swim easy 200/300m backcrawl and a few very easy front crawl- this will help keep the blood circulating and get them ready and warm for the next effort.
Step 3; After 10 minutes recovery, do a timed 200m swim. Go as hard as you can the whole time, all the way to the wall.
Record the times for both the 400m and the 200m- This will provide me with information on your current sustainable and top end swimming speed.
Cool down: Do 10 minutes of easy swimming to cool down and stretch after the session.
Functional threshold test on turbo:
-15 minutes warm-up
- 5x1 minute fast-pedals (110-120 revolutions per minute) with 1 minute easy between each
-Then do 1x 5 minute effort hard as you can do. Try and sustain a constant hard effort for 5min
-Then 10 minutes easy, and then do your 20 minute test
-Try and not go hard at the very start as it will be much harder to hold the power for the 20 minutes
-Start the test at a strong, sustainable pace, build gradually over the first five minutes then hang on for the duration of the interval
-With 5 minutes to go, drill it leaving nothing on the table.
-Record you average and maximum heart rate over the 20 minutes of the test.
-10 minutes easy cool down.
The run threshold test will enable me to work out heart rate training zones for you. It is best to do this run time trial on a flat surface.
10.00 Warm Up:
Jog at an easy pace for 5 mins (RPE 3). Put a big focus on maintaining good running technique. Then build pace to RPE 6 for the next 5 minutes.
7x50m strides with 30 seconds easy jog (RPE3) between each (focus on you running form- maintain good posture, with your upper body relaxed. increase pace from start to finish)- focus on maintaining RPE 7 for these strides.
30.00 Main set/ time trial: (wear heart rate monitor):
-Run as hard as you can sustain for 30 minutes- Build up intensity in the first 10 minutes (RPE 6-7).
-After 10 minutes into the time trial, hit the 'Lap' button on your heart rate monitor to start recording heart rate- record the average heart rate over the final 20 minutes of the time trial.
-The effort of the last 20 minutes of the test should be the hardest you can sustain for the remaining 20 minutes (RPE 8/9).
-You should finish knowing you gave it everything you had. Record your average heart rate for the last 20 minutes of the test.
-The average heart rate for the last 20 minutes of the trial time is your Lactate Threshold Heart Rate or LTHR.
10.00 cool down: Easy jog @ RPE 3 to finish off.
10 min Warm up zone 2 (alternate between cycling drills & normal cycling
20 mins @ upper zone 3 hr, alternate between high resistance, low cadence (< 75 rpm) & high cadence (110 rpm) every 5 minutes
8min recovery zone 2 recovery, 90 rpm.
20 mins (same as 20 minutes above)
10 mins cool down easy zone 2.
500m warm up (mixture of front and backcrawl) 200 drills 15 x 100 @ high intensity (10 seconds rest between each 100) 2 x400 easy aerobic front (optional) 200m easy backcrawl cool down.
Warm Up: 30min steady Aerobic (zone 2 or lower zone 3 heart rate; or effort of 5/10) Cadence drills: 5 x1 min @ high cadence (effort 8/10), then 1min easy spin recovery. High cadence should feel that you are spinning as hard as you can manage to maintain without jumping on the seat. Main set: 2x20min at 'Sweet Spot' effort (Sweet Spot is upper zone 3/lower zone 4 heart rate or effort 7/10). 10min easy zone 2 between each 20 mins block (effort 3/10) 20min cool down (effort) Within 10 mins of finishing the bike session, change into run gear and run for 20 mins aerobically (effort 5/10). Stretch lower body muscle groups after the session.
Run for 40 minutes at a easy intensity- conversational pace (intensity of 4 out of 10). Focus on your running form/posture: maintain good upright posture, and your upper body should be relaxed.
Complete 10 x 7 second strides at the end of the run. see link below.
Include 10 minutes stretching of lower body/hip/back muscles after run.