- Time: 40m
- WU: Warm-up up for at least 10' before the first stride.
- MS: Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat.
- CD: Cool-down with at least 5' easy jog (Zone 1).
- Time: 45m
- Distance: 2000.00 yards
- WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up.
- MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
- CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
- Time: 35m
- WU: 5'
- MS:
- 4x30" sprint - with 1' recovery in between efforts
- 4x1' sprints - standing 2' recovery
- 4x30" sprint again with 1' recovery.
- CD: 5'
- Time: 50m
- Distance: 2400.00 yards
- WU: 300 swim/100 drill for warm up.
- MS: 300 swim w/ pull buoy - then 100 drill - repeat as many times as you can in 45 minutes. Swim effort on the 300s is steady - not hard, not easy. NO STOPPING.
- CD: 100
- Time: 1h 00m
- Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 - keep it easy-to-low medium effort except for middle section where you do 4 x (2' slightly over LT/5K pace, 2' very easy).
- Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently. This run can be from 60-90' long depending on fitness level.
- Time: 1h 00m
- Distance: 2500.00 yards
- Long easy swim. Add drills to wu.
- WU: 400 swim
- MS: 400 pull, 400 w/paddles. 300 swim, 300 pull, 300 w/paddles. 6x50 Fast on 60".
- CD: 100.
- Time: 50m
- Time: 1h 00m
- 1-3 hour ride on a flat course. Keep HR in Zone 1-2.
- Time: 30m
- OPTIONAL RUN:
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- This run can be 30'-90' long depending on fitness level.
- Time: 45m
- Distance: 2000.00 yards
- OPTIONAL SWIM:
- WU: 400 swim then 6x50 on 15" rest.
- MS: 10x100 @T-pace +3". Your rest is 15".
- CD: 300 easy.
- Time: 20m
Day 1
Day 2
Sculling - moving your hand back and forth in the water, at your hips, your shoulder or over your head to keep your body balanced in the water while providing some propulsion. More specifically, this means to gently propel yourself through the water by moving your hands close to and just under your hips, using the figure-eight pattern. Basically, just easily push yourself through the water on your back.
Day 3
Pull Buoy A swim aid that you put between your legs to help you maintain a neutral body position while concentrating on your pull rather than trying to remember everything at once.
Day 4
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 5
Pull - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 6
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100 Kenyan and Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 7
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100 Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. ILT = Isolated Leg Training: lets us isolate one leg at a time to find the skip in your pedal stroke. As we get more efficient the skips get less common and the pedal stroke gets smoother and the cyclist is able to apply more force to the pedal stroke
Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.