ANST

Mar 28-Apr 10

Week 1

Monday:
Of

Tuesday:
Bike 1-1.5hrs including 2 x (6km @heavy gear hard efort, 3km easy in between)
Run of 4-6km @Z3

Wednesday:
Pm Swim
400 (75 free 25 back)
200 Side Kick (change sides every 10 counts)
5x200 Pads Pbuoy Tie @Z3 on 30sec rest
200 Single Arm (25 Right 25 Free 25 Left 25 Free)
200 Cool Down

Thursday:
Run 2k warmup
1k (100 fast 100 easy)
Main Set
1k @Z4 rest 90sec
2x 800m @Z4
Easy 200m in between
4x 400m @Z5
Easy 100m in between
1k Cool Down

Optional Bike 1hour @Z2-3

Friday:
Run 30-60min @Z2-3 with hills
Swim
400 (50 free 50 sighting)
8x (25 head up 25 easy) on 1min
10 x 100 Paddles only @Z4 on 2:15
400 (50 scull 50 free)
200 cool down
Saturday:
75-80km @Z1-3

Core Strength

Sunday:
Run 16-18km easily

Swim
400m choice
500 paddles (25 hard 75 easy)
100 choice

Week 2

Monday:
Strengthening

Tuesday:
3 sets of:
(20min bike plus 3km run)
Done as easy/ moderate/ hard

Wednesday:
200 (75 free 25 sculling)
6x 150 Pads Pbuoy Tie (50 breathe on 3/ 50 breathe on 5/ 50 breathe on 7) on 30sec rest
200 easy kick
200 cool down

Thursday:
Run 2k warmup
4x2km @Z3 on 2min rest
2k Cool down

Optional 45-60min bike @Z2-3

Friday:
Swim
400 (50 scull 50 free)
8x (15m Maximum Efort Swim 35m easy) on 20sec rest
500m Time Trial with Paddles
200 easy kick
200 cool down
Optional Run 30-45min easily

Saturday:
Bike 50km including 30min @Z4
Run 5-6km including 10min @Z4

Sunday:
Run 1hour @Z2-3

Core Strength