login
Winter Maintenance - 8 Weeks SWIM FOCUS Training Plan
|
|
- Week 1Expand
- Time: 40m
- WU: 10'
- MS: Alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this at 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
- CD: 10'
- Time: 45m
- Distance: 2200.00 yards
- WU: 200 easy free, 50 easy kickboard.
- MS: 8 x 200 free at T pace + 5 per 100 (last 200 is cool down though). Alternate 50 hard kick between each 200, one on back, next on front, and so on.
- CD: End on last 200 of set using easy, slow stroke for cool down.
- Time: 50m
- 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
- Week 2Expand
- Time: 30m
- WU: 10'
- MS: 4' at 100 RPM. 3' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM.
- CD: 10'
- Time: 1h 10m
- Distance: 3150.00 yards
- WU: 400
- MS: 6x50 builds (each one gets faster) on 30" rest.
- Then 4x(4x100)
- - #1 RI = 20".
- - #2 RI = 15".
- - #3 RI = 10".
- - #4 RI = 5".
- Swim 200 ez.
- Then swim 6x75 20" rest. On the odds (1,3,5) the last 25 is a sprint. On the evens, the last 50 is sprint.
- CD: 200
- Time: 35m
- WU: 10'
- MS: 4x2' sprint, with 2' recovery.
- CD: 5'
- Stretch when done and add in Core 1, 2 or 3.
- Time: 50m
- Time: 35m
- WU: 5'
- MS: 10x30" standing sprints, with 2' recovery.
- CD: 5'
- Time: 1h 00m
- Distance: 2500.00 yards
- WU: 300 swim/100 drill
- MS: 5x (300 swim at T-pace, 100 drill, so 400 total)
- CD: 100 easy
- 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 3 x (3' slightly over LT/5K pace, 3' 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: 2900.00 yards
- WU: 600 (200 free, 200 kick, 200 pull).
- MS: 12x50 on 20" rest (each one gets faster) Then swim a 600, swimming the 2nd 300 faster then the first 300.
- Next is 6x50 kick on 15" rest.
- Then swim 2x300 on 30" rest. #1 is pace, #2 is as fast as you can.
- CD: 200
- Time: 1h 05m
- Distance: 3200.00 yards
- WU: 300 & then 3x100 choice (free or non free).
- MS: 4x200 pull with 30" rest
- 8x100 with 15" rest
- 200 kick.
- 6x100 on 10" 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: 45m
- Distance: 2200.00 yards
- OPTIONAL SWIM:
- WU: 400 swim then 6x50 on 15" rest.
- MS: 12x100 @T-pace - 5". Your rest is 15".
- CD: 300 easy.
- Time: 20m
- Week 3Expand
- Time: 45m
- WU: 10'
- MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time:
- 90" right leg, then 90" left leg.
- 45" right, 45" left, vice versa 2x.
- 30" left, 30" right increase cadence each 5" to maximum.
- 20" right, 20" left for 2'.
- 15" right, 15" left for 1',
- 10" right, 10" left, for 40"
- 5"right, 5" left for 20".
- 3-4 x 1' at max cadence, RI 1'.
- 3-4 x 15" at max cadence to spinout, RI 45"
- CD: 10'
- Time: 1h 10m
- Distance: 3450.00 yards
- WU: 400
- MS:
- 4x75 on 20" rest - odds ones have middle 25 yds as drill (1, 3) - the evens have the first/last 25 as drill.
- 8x200 as follows:
- - #1, #5 - 150 cruise, 50 FAST!
- - #2, #6 - 100 cruise, 100 FAST!
- - #3, #7 - 50 cruise, 150 FAST!
- - #4, #8 - 200 FAST! These are all on 30" rest. 200 easy
- Swim 5x150 on 15" rest. Do these w/paddles.
- CD: 200
- 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: 50m
- Time: 1h 00m
- Start in big ring, easiest gear. Gradually work your way over 25-30' to the hardest gear you can maintain a cadence around 80 with a medium hard effort.
- Leaving it in your hardest gear, do 10 x (30" grind, 30" all out, 30" grind, 30" stand).
- Then do 5' grind in big ring, hardest gear. Gradually work your back to your easiest gear by 1' for cool-down.
- Grind means sitting back on saddle, turning pedals over, not worrying about keeping cadence high, which should be around 60' during a grind.
- Time: 1h 05m
- Distance: 3000.00 yards
- WU: 400 swim/ 100 drill
- MS: 5x (400 at T-pace minus 3 seconds, 100 drill, so 500 total)
- CD: 100
- Time: 1h 00m
- Run 60' on a flat to rolling course or treadmill.
- WU: Keep HR in Zone 1-2 for the first 15' which is a warm-up.
- MS: Next 30' is 15 x (1' hard - 5K pace, 1' easy - marathon pace).
- CD: Return to Zone 1-2 for last 15'.
- 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: 25m
- Distance: 1000.00 yards
- Easy 1k straight swim.
- Time: 1h 05m
- Distance: 3100.00 yards
- WU: 300 swim & 4x75 choice (free or non free) on 10".
- MS:
- 4x400 pull with 60" rest.
- 2x100 kick w'20" rest.
- 10x50 on 10" 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: 45m
- Distance: 2200.00 yards
- OPTIONAL SWIM:
- WU: 400 swim then 6x50 on 15" rest.
- MS: 12x100 @T-pace + 3". Your rest is 15".
- CD: 300 easy.
- Time: 20m
- Week 4Expand
- Time: 40m
- WU: 10'
- MS: Alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this at 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
- CD: 10'
- Time: 1h 10m
- Distance: 3600.00 yards
- WU: 500
- 3x100 on 20" rest - build each 25 to go faster.
- 3x100 on 25" rest.
- MS:
- 5x300 on 30" rest. Try to make each one faster from 1-3, then 4-5.
- 200 easy.
- 6x100 w/paddles on 20" rest. Make each on faster again with #6 being faster then #3.
- CD: 200
- Time: 35m
- WU: 5'
- MS: 10x30", with 2' recovery.
- CD: 5'
- Stretch when done and add in Core 1, 2 or 3.
- Time: 30m
- Distance: 1500.00 yards
- WU: 500
- MS:500 pull, 10x50 fast on 20" rest
- Time: 50m
- Time: 1h 00m
- Start in big ring, easiest gear. Spend 3' in each gear gradually working your way to hardest gear (total 27').
- Leaving it in big ring, hardest gear, do a 10' TT. Go small ring, middle gear for 5' spinning smoothly.
- Go back to big ring, hardest gear, and do another 10' TT.
- Gradually work your back to your easiest gear by 1' for cool-down.
- Time: 1h 10m
- Distance: 3500.00 yards
- WU: 200 swim, kick, pull
- MS: 5x (300 @ T-pace, 100 drill, 50 sprint, 50 non-free)
- CD: 400 easy pull
- Time: 1h 00m
- Run 60' on a flat to rolling course or treadmill.
- WU: Keep HR in Zone 1-2 for the first 15' which is a warm-up.
- MS: Next 30' is 10 x (1' hard - 5K pace, 2' easy - marathon pace).
- CD: Return to Zone 1-2 for last 15'.
- 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: 30m
- Distance: 1500.00 yards
- MS: 250 swim, 250 pull - repeat 2 more times.
- Time: 1h 25m
- Distance: 4000.00 yards
- WU: 300 & 8x50on 10" rest.
- MS: All are done on a 1' recovery. 1x each:
- - 1000 70% effort
- - 800 75% effort
- - 600 80% effort
- - 400 85% effort
- - 200 85% effort
- - 100 100% effort
- 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: 55m
- Distance: 2500.00 yards
- OPTIONAL SWIM:
- WU: 400 swim then 6x50 on 15" rest.
- MS: 15x100 @T-pace - 5". Your rest is 15".
- CD: 300 easy.
- Time: 20m
- Week 5Expand
- Time: 40m
- WU: 10'
- MS: Alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this at 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
- CD: 10'
- Time: 1h 10m
- Distance: 3600.00 yards
- WU: 500
- 3x100 on 20" rest - build each 25 to go faster.
- 3x100 on 25" rest.
- MS: 5x300 on 30" rest. Try to make each one faster from 1-3, then 4-5.
- 200 easy.
- 6x100 w/paddles on 20" rest. Make each on faster again with #6 being faster then #3.
- CD: 200
- Time: 35m
- WU: 5'
- MS: 10x30", with 2' recovery.
- CD: 5'
- Stretch when done and add in Core 1, 2 or 3.
- Time: 30m
- Distance: 1500.00 yards
- WU: 500
- MS: 500 pull, 10x50 fast on 20" rest.
- Time: 50m
- Time: 1h 00m
- Start in big ring, easiest gear. Spend 3' in each gear gradually working your way to hardest gear (total 27').
- Leaving it in big ring, hardest gear, do 10' TT. Then go small ring, middle gear for 5' spinning smoothly.
- Go back to big ring, hardest gear, and do another 10' TT.
- Gradually work your back to your easiest gear by 1' for cool-down.
- Time: 1h 10m
- Distance: 3500.00 yards
- WU: 200 swim, kick, pull
- MS: 5x (300 @ T-pace, 100 drill, 50 sprint, 50 non-free)
- CD: 400 easy pull
- Time: 1h 00m
- Run 60' on a flat to rolling course or treadmill.
- WU: Keep HR in Zone 1-2 for the first 15' which is a warm-up.
- MS: Next 30' is 10 x (1' hard - 5K pace, 2' easy - marathon pace).
- CD: Return to Zone 1-2 for last 15'.
- 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: 30m
- Distance: 1500.00 yards
- 250 swim, 250 pull - repeat 2 more times.
- Time: 1h 25m
- Distance: 4000.00 yards
- WU: 300 & 8x50on 10" rest.
- MS: All are down on a 1' recovery. 1x each:
- - 1000 70% effort
- - 800 75% effort
- - 600 80% effort
- - 400 85% effort
- - 200 85% effort
- - 100 100% effort
- 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: 55m
- Distance: 2500.00 yards
- OPTIONAL SWIM:
- WU: 400 swim then 6x50 on 15" rest.
- MS: 15x100 @T-pace - 5". Your rest is 15".
- CD: 300 easy.
- Time: 20m
- Week 6Expand
- Time: 30m
- WU: 10'
- MS: 4' at 100 RPM. 3' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM
- CD: 10'
- Time: 1h 05m
- Distance: 3250.00 yards
- WU: 400
- MS: 6x75 on 20" rest - moderate pace.
- 12x100 on 10" rest.
- 200 easy.
- 8x100 30" rest. The 100 is swum as follows:
- - 1st 25 is drill.
- - The 2nd 25 is kick (no board).
- - The 3rd 25 is swim.
- - And the 4th 25 is sprint.
- CD: 200.
- 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: 45m
- Distance: 2000.00 yards
- WU: 300
- MS:
- 10x50 FAST on 20" rest.
- 10x50 FASTER on 30" rest.
- 10x50 = sprint 25, easy 25 on 15" rest.
- CD: 200
- Time: 50m
- Time: 1h 00m
- WU: 15'
- MS: 4' hard (at LT), 6' easy (zone 2). Do this 3x.
- CD: 15'
- Time: 1h 15m
- Distance: 4000.00 yards
- WU: 400 swim
- MS: 5x (500 at T-pace minus 3 seconds, 100 drill, 50 sprint, 50 non-free)
- CD: 100 easy non-free
- Time: 1h 15m
- Run 75' on a flat course or treadmill. Keep HR in Zone 1-2, except for middle section where you run 4 x (2' at 5K pace, 2' at marathon goal 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: 40m
- Distance: 2000.00 yards
- WU: 500
- MS: 500 pull, then 10x50 on 15" rest, 500 easy swim.
- Time: 1h 10m
- Distance: 3500.00 yards
- WU: 300
- MS: Pulling 4x250 on 30"
- 10x100 Pace @75% effort w/ 20" rest.
- 200 kick
- 8x100 Pace 85% 25" 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: 45m
- Distance: 2500.00 yards
- OPTIONAL SWIM:
- WU: 400 swim then 6x50 on 15" rest.
- MS: 15x100 @T-pace + 3". Your rest is 15".
- CD: 300 easy.
- Time: 20m
- Week 7Expand
- Time: 55m
- WU: 10'
- MS: 1' spin with each leg. One foot is clipped in, the other foot is unclipped, not pedaling. Then spin for 30" easy. Do this cycle 6x or for 15 minutes. After the 6th cycle spin high RPMS (100+) for 5', then repeat with 6 more cycles. After 6th cycle,
- CD: 10'
- Time: 1h 10m
- Distance: 3600.00 yards
- WU: 400
- MS: Swim 800 w/1' rest. Even split the 800.
- 2*50 drill - on 20" rest.
- 2*400 Even split - stay the same pace throughout. Rest is 20".
- 2*50 drill on 20" rest.
- 4*200 Even Split - make these 10" rest.
- 2*50 drill on 20" rest.
- Swim 200 easy.
- 4*50 FAST! on 1' rest.
- CD: 200 Warm-down
- Time: 45m
- WU: 5'
- MS:
- 4x30" sprint - with 1' recovery
- 8x1' sprints - with 2' recovery
- 4x30" sprint again with 1' recovery.
- CD: 5'
- Stretch when done and add in Core 1, 2 or 3.
- Time: 55m
- Distance: 2500.00 yards
- WU:500 & then 4x50 Catch Up Stroke on 20"rest.
- MS:
- 8x50, 4x100, 2x200, all on 20" rest. Hold T-Pace - 5". Then 4x100 kick, on 15" rest.
- CD: 200
- Time: 50m
- Time: 50m
- WU: 10'
- MS: 4' hard (at LT), 2' easy (zone 2). Do this 5x.
- CD: 10'
- Time: 1h 25m
- Distance: 4500.00 yards
- WU: 300 swim, 100 kick, 150 drill
- MS: 7x (300 at T-pace minus 3 seconds, 100 drill, 100 fast, 50 non-free)
- CD: 100 easy
- Time: 1h 15m
- Run 75-90' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 except for 5 x 1' 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: 55m
- Distance: 2500.00 yards
- Easy 2.5k straight swim as:
- WU: 500
- MS: 500 drills, 5x100 kick, 500 pull, 500 swim
- Time: 1h 10m
- Distance: 3200.00 yards
- WU: 300
- MS:
- Free 12x25 on 10" rest
- 400 easy
- 4x100 RI: 10"
- 4x100 RI: 20"
- 2x200 RI: 30"
- 8x50 RI: 20"
- 400 easy.
- CD: 200 easy
- 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: 2200.00 yards
- OPTIONAL SWIM:
- WU: 400 swim
- MS: 10x50, goal is T-Pace - do these on 10" rest.
- 10x50, goal is T-Pace -3 seconds, rest is 15".
- 10x50, Sprint 25, easy 25 - 15s rest.
- CD: 300 easy.
- Time: 20m
- Week 8Expand
- Time: 40m
- WU: 10'
- MS: Alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this at 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
- CD: 10'
- Time: 1h 00m
- Distance: 2800.00 yards
- WU: 400
- MS:
- 3 * 200 0:45 rest
- 8 * 25 kick :10 rest
- 4 * 100 0:25 rest
- 8 * 25 kick :10 rest
- 5 * 50 :10 rest
- 100 loosen easy swim
- 6 * 75 pull with paddles 0:20 rest
- CD: 200
- 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 1 | Print Day |
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.
Day 2 | Print Day |
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 | Print Day |
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 | Print Day |
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 | Print Day |
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 | Print Day |
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 | Print Day |
Day 8 | Print Day |
Day 9 | Print Day |
Day 10 | Print Day |
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 11 | Print Day |
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.
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 12 | Print Day |
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
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 13 | Print Day |
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 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 14 | Print Day |
Day 15 | Print Day |
Day 16 | Print Day |
Day 17 | Print Day |
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 18 | Print Day |
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 19 | Print Day |
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.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
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 20 | Print Day |
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 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 21 | Print Day |
Day 22 | Print Day |
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.
Day 23 | Print Day |
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 24 | Print Day |
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.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
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.
TT = Time Trial
Day 25 | Print Day |
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.
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 26 | Print Day |
Day 27 | Print Day |
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 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 28 | Print Day |
Day 29 | Print Day |
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.
Day 30 | Print Day |
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 31 | Print Day |
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
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.
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.
TT = Time Trial
Day 32 | Print Day |
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.
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 33 | Print Day |
Day 34 | Print Day |
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 35 | Print Day |
Day 36 | Print Day |
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 37 | Print Day |
Day 38 | Print Day |
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 39 | Print Day |
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.
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 40 | Print Day |
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.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
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 41 | Print Day |
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.
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.
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 42 | Print Day |
Day 43 | Print Day |
Day 44 | Print Day |
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.
Catch Up Stroke - Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the 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.
Day 45 | Print Day |
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
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 46 | Print Day |
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.
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 47 | Print Day |
Day 48 | Print Day |
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 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 49 | Print Day |
Day 50 | Print Day |
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.
Day 51 | Print Day |
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 | Print Day |
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 | Print Day |
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 | Print Day |
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 | Print Day |
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 | Print Day |
Wk #1 | Monday 40m 45m 2200 Yd 50m | Tuesday 40m 45m 2000 Yd | Wednesday 35m 50m 2400 Yd | Thursday 1h 00m | Friday 1h 00m 2500 Yd 50m | Saturday 1h 00m 30m 45m 2000 Yd 20m | Sunday | Week Total 4h 05m 11100 Yd 2h 15m 2h 10m 2h 00m |
Wk #2 | Monday 30m 1h 10m 3150 Yd | Tuesday 35m 50m | Wednesday 35m 1h 00m 2500 Yd | Thursday 1h 00m 1h 00m 2900 Yd | Friday 1h 05m 3200 Yd 50m | Saturday 1h 00m 30m 45m 2200 Yd 20m | Sunday | Week Total 5h 00m 13950 Yd 2h 05m 2h 05m 2h 00m |
Wk #3 | Monday 45m 1h 10m 3450 Yd | Tuesday 40m 50m | Wednesday 1h 00m 1h 05m 3000 Yd | Thursday 1h 00m 25m 1000 Yd | Friday 1h 05m 3100 Yd 50m | Saturday 1h 00m 30m 45m 2200 Yd 20m | Sunday | Week Total 4h 30m 12750 Yd 2h 45m 2h 10m 2h 00m |
Wk #4 | Monday 40m 1h 10m 3600 Yd | Tuesday 35m 30m 1500 Yd 50m | Wednesday 1h 00m 1h 10m 3500 Yd | Thursday 1h 00m 30m 1500 Yd | Friday 1h 25m 4000 Yd 50m | Saturday 1h 00m 30m 55m 2500 Yd 20m | Sunday | Week Total 5h 40m 16600 Yd 2h 40m 2h 05m 2h 00m |
Month 1 totals
Wk #5 | Monday 40m 1h 10m 3600 Yd | Tuesday 35m 30m 1500 Yd 50m | Wednesday 1h 00m 1h 10m 3500 Yd | Thursday 1h 00m 30m 1500 Yd | Friday 1h 25m 4000 Yd 50m | Saturday 1h 00m 30m 55m 2500 Yd 20m | Sunday | Week Total 5h 40m 16600 Yd 2h 40m 2h 05m 2h 00m |
Wk #6 | Monday 30m 1h 05m 3250 Yd | Tuesday 40m 45m 2000 Yd 50m | Wednesday 1h 00m 1h 15m 4000 Yd | Thursday 1h 15m 40m 2000 Yd | Friday 1h 10m 3500 Yd 50m | Saturday 1h 00m 30m 45m 2500 Yd 20m | Sunday | Week Total 5h 40m 17250 Yd 2h 30m 2h 25m 2h 00m |
Wk #7 | Monday 55m 1h 10m 3600 Yd | Tuesday 45m 55m 2500 Yd 50m | Wednesday 50m 1h 25m 4500 Yd | Thursday 1h 15m 55m 2500 Yd | Friday 1h 10m 3200 Yd 50m | Saturday 1h 00m 30m 45m 2200 Yd 20m | Sunday | Week Total 6h 20m 18500 Yd 2h 45m 2h 30m 2h 00m |
Wk #8 | Monday 40m 1h 00m 2800 Yd | Tuesday 40m 35m 1500 Yd 50m | Wednesday 1h 05m 1h 40m 5100 Yd | Thursday 1h 15m | Friday 1h 00m 2900 Yd 50m | Saturday 1h 00m 30m 1h 00m 2000 Yd | Sunday 20m | Week Total 5h 15m 14300 Yd 2h 45m 2h 25m 2h 00m |
Month 2 totals
View profile
Add to friends
Go to training log
Go to race log
Send a message
View album
CONNECT WITH FACEBOOK
Print Winter Maintenance Triathlon Training Program - 8 Weeks SWIM FOCUS
Requirements
This program is appropriate for a second year or greater Sprint, Olympic or 1/2 IM athlete who is looking to improve their swim performance. The athlete must be able to swim at least 2,500 yds. in one session, and should be able to do so at a pace of better than 2:15 per 100.
Plan Schedule
The program starts out with around 11,000 yards of swimming in the first week and progresses to around 18,000 seven weeks later.
This program includes run and bike workouts as well, although these are not the focus of this program. The bike and run workouts are primarily to maintain current fitness (2-3x per week), while the swim workouts take PRIORITY.
The total volume per week ranges from 8 hours per week to about 11 hours if all the ‘optional’ workouts are completed and even up to around 13-15 hours if you do the longer distances on the bike and run when given a choice. There are also several workouts having a time-range so that you can better customize it to your particular distance.
*NOTE, If this plan seems to be a bit much, you may be interested in the Winter Maintenance Plans that are 4-7 hours per week or 7-11 hours per week depending on your experience and time constraints.
Weight Training
This time, there are no detailed strength training programs. This is because your strength program can vary depending on what part of the off-season you are doing the program in. Instead, we note the days that are optimal for strength training and provide a link to this page allowing you to come up with your own specific plan depending on where you are in the season.
This training plan has 2 days per week of strength training denoted.
Core Strength
Core strength is a part of these programs and is usually 3-4 times per week. There will be links in your training program to the core exercises.
Heart-Rate training
This plan uses heart-rate training zones for intensity specific training, see See 'Related Links' at bottom for testing protocol and how to determine and setup your heart-rate zones.
Author
mikericci
Author
Related articles