November 2019
The below plan is specific for those with races coming up. You will notice a mix of efforts and structures, but with a strong focus on race day aspects.
A note on rest days: Unless otherwise indicated, your rest days are to be taken when you really need them, or if circumstances demand it (such as a travel day, if you or a family member are ill, and other life events as they occur). On days you are unsure of how you feel (ie. you wake up or head out the door to train feeling unduly tired) — head out anyway and just go through the motions of training VERY easy for twenty minutes or so!
* If you feel better, try to do the scheduled session.
* If you feel the same (still tired, but not worse), do an easy session and adjust as indicated below.
* If you feel worse, pack in the session and head home.
First Workout
Second Workout
Notes
Monday
30x100m, swum as:
* First 4 easy warmup
* Last 3 easy cooldown
* The rest ALL SAME SPLIT (meaning: Start easy and hold the split)
* Maximum SUSTAINABLE pace
* NEVER burning lungs
* Aiming for DEAD ARMS
* Using small Tyr Catalyst paddles + pull buoy (biggest you can find)
* 10sec rest after each
Don’t aim to destroy yourself aerobically on these!! The point is to swim steady, not to set best times — but to hold your best time that is sustainable for ALL of these, for the entire set!!!
Tuesday
Gradient set on the treadmill:
10min warm up
2x
[1min at 8%
5min at 0% (flat)
2min at 6%
5min at 0% (flat)
3min at 4%
5min at 0% (flat)]
choice cool down
Keep the same speed for the entire set, effort should be moderate to hard on the hills and easy to moderate on the flat.
Wednesday
3x100m easy w/u
40x25m, 10sec rest:
3 FAST / 1 easy
* NO pulling gear
* First THREE VERY FAST – 10sec rest in between
* Every FOURTH 25m effort VERY EASY- 10sec rest after this, then repeat the whole set for a total of ten times
c/d 200m easy with pullbuoy as
Thursday
On a trainer/spin bike do:
20min warmup
30x POWER intervals, as follows:
[1min at 40 cadence HARD RESISTANCE / 1min VERY EASY recovery]
10min cooldown
Friday
50 x 50 on 10sec
1st and last 5 reps is the w-up and cool down
the remaining reps are – easy-moderate-hard-all out
pull and paddles
follow this rotation until the last 5
Before the 1st 5 as a warm up – you can complete 300 easy and the same after the session
Saturday
3h at race cadence as:
1h easy
1h moderate
1h hard
choice cool down
Sunday
2h all done easy in a bigger gear (40-50rpm)
RUN
Immediately off the bike:
30min as
15min hard (96 steps per minute)
15min cooldown