BT: Hill Cruise Intervals. Off road, climb a steep 3-5 minute hill 4-6 times at power zone 5 about 20 minutes of climbing total. 60+ rpm.
100 single arm
Main Set : 80% effort
400 FC Bilateral every 5 - recovery 30 secs
2x 200m Pull + Paddles + t shirts (10 secs between 200’s), recovery 30 secs after both
4x 100 FC Pace control on T pace - 1 min recovery – to stretch
8x 50m Dolphin kick out underwater/ fly back all with fins – 20 recovery
16x 25m FC (alternate stroke count -2/ power push/ glide and touch thigh/ catch up) 10 rest
Cool Down: 60% effort
100 FC super slow
BT: Tempo. Long warm-up. Then run 3 miles continuous at 10k pace + 10-20 seconds/mile on a flat course. Relax. Listen to breathing.
Good warm up working up through the zones with less time in each zone as you draw towards zone 5-5 Main session Zone 6 Intervals 2 sets of 4 x 1 min On 1 min OFF, Full Gas > zone 5 watts; 5 min in b/w sets
Starting off without pushing off the wall mirrors the start of an open-water race while taking off after doing a somersault in the water challenges orientation in the water and thus prepares the athlete for the frenzy of starting off in a group in a triathlon race.” “The main set also plays with varying the pace, which simulates a race in which the athlete probably has to swim the first 100 yards very hard to find some open space or the slipstream of a another competitor, as well as learning to switch from constant natural pace to a short sprint when passing slower swimmers in the race.” Warm-up 400 yards easy 6×50 drills as 25 yards drill (e.g. right/ left arm only, fingertip drag), 25 yards free Main Set – 3×50 water start (no pushing off the wall) as 25 yards increasing speed, 25 yards easy – 3×50 somersault start as 15 yards max effort, 35 yards easy – 8-10×100 fartlek swim (vary your pace within each 100 from very hard pace to your base pace to easy recovery pace) – 4×100 slipstream swim with partner, base pace (swim right behind your partner and at some point within those 100 yards pass your partner with a short sprint; take turns) Cool-down 400 easy
BT: Set up your bike on a trainer at a track or other site with a measured, out-and-back or circular course. Warm-up on the bike for 15 minutes elevating heart rate to the 3 zone. Transition to a 400-meter run at 10k pace. Transition back to the bike for a 5-minute ride, as follows: Spin easily for 2 minutes to recover and then build heart rate to the 4-5a zone and hold this for 3 minutes. Transition to an 800-meter run at 5k race pace. Repeat this pattern of 5 minutes on the bike followed by an 800-meter run 3 more times. After the last one cool down on the bike by spinning easily for 10 minutes. This workout will take approximately 1 hour.
Heart rate zone 1-2 on gently rolling course. NO zone 3. Walk hills, if necessary, to hold heart rate down.