Written by Peter Naegeli from Switzerland; Successfull athlete with three consecutive Xterra European Tour wins in his Agegroup, multiple ITU Crosstriathlon World and European Champion with a Master in Physical Education and many years of experience as swimming and triathlon coach. This plan can help you build a nice base for spring when the weather conditions get complicated here in the northern hemisphere...keeps you highly motivated and can be an inspiration for the next few weeks. it includes some XC skating and Ski Mountaineering as well as Computrainer workouts.
warmup 400 (50 breaststroke, 50 backstroke)
10 x 25 or 5 x 50 pullbuoy ca. 10" rest: evens progressive
mainset: 12 x 50 free, ca 20 rest. as 4 x 3 easy, moderate, fast
6 x 50 drills: catch up, fist, 2l 2r x 2
4 x 100 progressive from 70% to 90%
2 x 100 25 waterpolo/75 free
steady ride at L2 - L3
fartlek, faster towards the end.
night life: if possible , up the mountain with Petzl and Skimo with skins...otherwise XC skating
3 x 4x 25 one arm l/r
1. high elbow!
2.focus on traction
3. focus on push thru
6 x 200 20" rest as
50 one arm (25/25) 150 swim
3 x 100 as
odds 50 waterpolo/50 doggy paddle
warmdown ca 100