- Time: 40m
- WU: Warm 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: 35m
- Distance: 1500.00 yards
- WU: 300 IM by 25s.
- MS:
- 3 x 75 free broken down into 25 slow, 25 tempo, 25 sprint.
- 3 x 75 back (slow, tempo, sprint).
- 3 x 75 breast (slow, tempo, sprint).
- 3 x 75 kickboard (slow, med, sprint).
- CD: 300 easy freestyle cooldown.
- *Rest between intervals: 15"
- **Rest between sets: 30"
- Time: 50m
- Time: 1h 05m
- WU: 10'
- MS: 5' hard (at LT), 3' easy (zone 2). Do this 6x.
- CD: 5'
- Time: 1h 40m
- Distance: 5100.00 yards
- WU:
- 1k warm up as 600 swim and last 400 as 2x(50 swim/100 drill/50 swim)
- MS: 8x (400 at T-Pace, 100 easy)
- CD: 100
- Time: 1h 15m
- Run 75-90' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 except for 5 x 2' bursts in middle of run at around 10K pace, take at least 2' between each burst and try to return to original pace.
- Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
- This run can be from 75-90' long depending on fitness level.
- Time: 1h 00m
- Distance: 2900.00 yards
- WU: 300 Free & 3x100 on 20" rest. 200 Technique (drill)
- MS: 3x100 15" rest
- 200 Kick
- 3x100 10" rest
- 200 Pull
- 3x100 5" rest
- 200 Easy
- Sprint 16x25 FAST! 30" rest.
- CD: 200
- 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: 1h 00m
- Distance: 2000.00 yards
- WU: 400
- 8 x 50 on 15 sec rest.
- MS: 1000 yd TT (time trial) for time.
- CD: 200
- This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.
- Time: 20m
Day 50
Day 51
IM - Individual Medley - Fly, back, breast, free.
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 52
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.
Day 53
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 54
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. Pull Drill - 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 55
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.
Day 56
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. Loosen (Swim) - just means easy - 'loosen up', whether it be easy free, back, breast. 'Pull' Drill - 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. 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.