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.
When you do back stroke in the warm up make sure you rotate from side to side as your arm reaches above your head. Keep your body straight and simply rotate from side to side, effectively as you would in front crawl. Relax and push your chest into the water from around your shoulder blades to lift your legs and hips to the surface. This should have a nice stretching effect on your spine as you swim.
The main set this week is a 1000m swim split into shorter elements. The aim is to maintain both speed and form as the distances increase. Check the pace clock as your 200m swim should be 2 x the time of your 100m, the 300m 3 x and the 400m 4 x the time. If you're not on target you probably started at the wrong speed. It's possible to go off too fast - or too slow, so make sure you adjust your speed the right way
As always, single legged cycling should be done trying to move your feet in a complete and even circle. Smooth peddling is the key.
The main set mixes training effects. Keep the race paced effort honest and when you raise the gearing try to maintain your cadence (RPM). Then spin a recovery and immediately go into the sprint in a high gear, with resistance, and at over 110 rpm. If you've judged your pacing right then you should need the 2 mins recovery spin, especially as you progress through the 3 complete sets.
Before you try any really hard efforts your muscles should be really warm and your body used to exercise. This session ends with 4 uphill sprints meant to be done flat out to really test your ability to hold speed and flush that burning lactate from your legs.
The 3 x 1.5k runs are simple runs at a steady pace - slightly lower than your 10k race pace would be great. After that find an uphill section that's about 50 to 75m long and race up it as hard as you can. continue on for 50m or so and then jog back to the start. Don't go again until your HR has reduced to 100 bpm - you need to be fully recovered to give this set your best and to get the most out of it.