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.
Cape Verde - Warm Weather Training
Our Front Line Villa in Cape Verde is now available as part of a great training camp or to rent for a wonderful holiday. It's right next to th ocean - has 3 beds with 3 baths - and comes with lots of extras.
Watch the Video
Also Included
- Stand Up Paddle Boards
- Masks & Flippers
- Swim Tow Floats / Dry Bags
- Games & Books
- A stock of CD's
- Beach Chairs & Mats
Personal Camps for small groups or individuals Can start at Any Time that suits you or your group.
Click the picture to see the villa on Airbnb or go though to our sister site to find out more: Cape Verde Triathlon . com
Remember, when you kick on your side you need a spine that's absolutely straight and to push your chest into the water to raise your hips to the surface. Your arms should be by your sides and when that side is uppermost should remain almost fully out of the water. If you feel water rising up your arm then you have lifted something at the front - usually your head.
With the single arm drills - Breathing to the non-stroking side (BNSS) and with a kick board (KB) - try to maintain your rotation to both sides, keep your elbow high while pointing your arm and hand down to the pool floor and make sure your stroking arm does not cross the centre line of your body.
The main set is simple. 10 x 100m swims, meant to be done with 10s to 15s rest between 100's. If you're a slower or faster swimmer simply adjust the timings.
In this session the main set repeats a series of increasing efforts, where the aim is to maintain your cadence (revolutions per minute) as you increase your gearing or resistance.
After each 6 minute effort there is a 2 minute recovery spin and when you resume the next repeat start one a gear above the gear you started the previous repeat. That way the final repeat will be your toughest and should be a real test.
After a good warm up and drills designed to improve your foot contact time with the ground, there are 8 repeats of 400m - done as 300m of fast running followed by 100m jog / walk recovery.
Don't underestimate the importance of running quickly, all the best marathon runners will do short distance repeats to help them hone their ability to maintain speed. Try to make sure you record your time, so you can come back to this session in the future and compare your performance.
