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.
The kick this week is done without fins so we've shortened them to 25m each and 1 minute per length. The drills are also done without fins so work hard to get a good purchase on the water and make the time limit of 1:15 and 1:05 for the Finger Drag. To round off the drills there are 8 x 50m Fists to P&G by length, where the aim is to begin to feel the water, especially when you re-introduce your hands and accelerate your arm back towards the end of the stroke.
We're again looking towards easy speed with the main set. Try to make sure you maintain the same pace throughout, doing the 600m at around your triathlon race pace. You finish with 4 x 25m done flat out before a good cool down.
In this session we're trying to replicate the feeling of running on tired legs. 3.5 mins of race paced effort is followed by a hard 1 min out of the saddle, increasing your gearing. Then it's back in the saddle spinning your legs but not on a recovery. The effort is just slightly lower than race pace. Run for 2:30 mins and get back on the bike for a 1:30 min spin recovery.
Doing all this 4 times should let you experience the feeling of running on tired legs.
Short distances covered really fast are excellent sessions to improve your average running speed, ability to run with good form and your mentality when running swiftly. The 6 x 200m at maximum speed are then followed by a 1k run done at a pace above your normal triathlon race pace
