Swimrun long distance · HR
Plan description
Complete training plan for long distance Swimrun.
Duration 23 weeks plus the previous recovery week for the competition.
Intensity references through heart rate.
General physical preparation routines at home using suspension training (TRX).
For advanced level athletes.
Start of the recommended plan between 20 and 24 weeks before the competition.
Sample week
Week 2
SWIMMING SPEED/POWER/TECHNIQUE.
Objective: Speed/Power/Technique.
250 m. warm up styles
10x25 varied technique exercises recovering 25 m. smooth crawl
10 x 25 crawl z 6 recovery 25 fathom
10 x 25 crawl z 6 paddles and pullbuoy recovery 25 crol z 1
10 x 50 crawl z 5 paddles and pullbuoy recovery 15"
100 z 1 fathom
TRAIL AER. EXT.
Goal: Aer. Ext.
Continuous training around 1h30 - 2h at a pace between comfortable and medium 65-89% HRmax. Do more or less depending on the availability of time you have and the fatigue you accumulate after the weekend. Think more about a tour that motivates you than about strictly adhering to the scheduled time.
2AES AER. EXT. 2250 m.
Goal: Aer. Ext.
500 crawl z 2
3x5x100 crawl z 3 micropause 5"/macropause 50 br.
100 br.
TRAIL PMAX/FRC 20x20"
Goal: PMAX/FRC
15' z 1
20 x 20" z 7 recovery 1' z 1
10' z 1
Pre-activity comments:
Make the changes in a strong climb and recover by walking down. If you want you can do it all going up and use the cool down time to do the whole descent in one go. Nothing happens if the total training time is lengthened.
If you can make more changes, make them until you reach muscular failure.
SWIMMING FUNCTIONAL RHYTHM
Goal: Functional Power
100 z 1-2
10 x 50 crawl z 5 r. 15"
10 x 50 crawl z 4 r. 10"
10 x 50 crawl z 3 r. 5"
500 crawl z 3 blades and pullbuoy
100 z 1- 2
TRX FULL BODY 1
TRAIL AER. EXT.
Goal: Aer. Ext.
Continuous training around 1h-1h30 at a pace between comfortable and medium 65-89% HRmax. Do more or less according to the availability of time you have and the fatigue you accumulate. Think more about a tour that motivates you than about strictly adhering to the scheduled time.
SWIMMING AER. EXT./INT.
300 styles z 1-2
1800 crawl z 2-3
300 styles z 2-1
RUN FRC/VO2max 12x40"
Goal: FRC/VO2max.
15' z 1
12 x 40" z 6 recovery 2' z 1
10' z 1
Pre-activity comments:
Make the changes in a strong climb and recover by walking down. If you want you can do it all going up and use the cool down time to do the whole descent in one go. Nothing happens if the total training time is lengthened.
If you can make more changes, make them until you reach muscular failure.
REST/JOKER
Take advantage of this day to rest completely if you have been able to do all the training sessions of the week or use this gap so that you can run the training sessions one day forward from the day you have not been able to train.
If you have done them all but you feel like going out anyway, do it but at a comfortable pace.
SWIMMING AER. INT./TÉCN.
400 styles z 1-2
12 x 25 crawl technique recovery 10"
2 x 100 crawl z 3 recovery 5"
6 x 150 crawl (50 z 2/25 z 5) recovery 15"
12 x 25 crawl kick recovery 15"
400 styles z 2-1
TRAIL AER. EXT.
Goal: Aer. Ext.
Continuous training for around 1h30 at a pace between comfortable and medium 65-89% HRmax. Do more or less according to the availability of time you have and the fatigue you accumulate. Think more about a tour that motivates you than about strictly adhering to the scheduled time.
TRAIL AER. EXT.
Goal: Aer. Ext.
Continuous training for around 1h30 at a pace between comfortable and medium 65-89% HRmax. Do more or less according to the availability of time you have and the fatigue you accumulate. Think more about a tour that motivates you than about strictly adhering to the scheduled time.