Weekly FREE professionally designed session plans in swimming cycling (Turbo) and running.

Our aim is to give you an introduction into structured sessions, so you go to train with a plan and aims for the things you do. Training with a plan is always better than training haphazardly, even if you simply jot down a few thoughts before you go out. You can find out more about planning by following this link

Enjoy these sessions - and if you have any questions please feel free to email.

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Cape Verde - Warm Weather Training


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After the 400m warm up the KIcking on Side drills are done with the arm closer to the pool bottom ahead of you and it's important that you breathe, return your head to the neutral position and then rotate from one side to the other. The aim is to isolate the movement of your head and your body. In the drills a band is placed around your ankles, so you can't kick and have to use your core to raise your torso to the surface. If you haven't a band then try to use something else.

The sprint set is there to help your body learn to flush lactate and that goes into a fast split 400 set, with 300m done at a fast uncomfortable pace and a 100m recovery. Try to maintain your form and speed throughout this set to get the most out of it.

Although this session isn't long you will feel a real benefit from swimming at pace.

Free swimming session

The 10 minute efforts in the main set include high cadence spins that are not recovery spins. The aim is to decrease your gearing or resistance and up your leg speed. The effort is effectively maintained by increasing your leg speed so make sure your heart rate doesn't decline during these segments, it may even increase slightly. With a good warm up and cool down this should be a good testing session.

turbo session plan

In this weeks session we're running faster than race pace for 800m and, after a recovery walk or jog, running a 400m faster than that. Again there's an active recovery before repeating the set 3 times.

Please do the drills before the main set so you warm up your muscles correctly and re-emphasise correct running technique that, hopefully, you can take into your main set.

running session plan