Swimrun Sprint · HR/Pace
Plan description
Complete training plan for Swimrun SPRINT.
Competitions of up to 12 km (2 Swim – 10 Run in total).
Intensity references using heart rate and rhythm.
Duration 19 weeks plus the previous recovery week for the competition.
General tuning with basic work on strength, basic resistance and speed.
General physical preparation routines at home.
For initiation and intermediate level athletes.
Start of the recommended plan between 20 and 24 weeks before the competition.
This Swimrun Sprint training plan can be linked later with other plans related to Trail races (21k Trail · Power and 42k Trail · Power) and with the Swimrun medium distance · HR/Pace plan.
Sample week
Week 2
LOWER BODY STRENGTH
Do one of the two lower body routines that you have in the attached document. Go alternating them weekly. As you get better, increase the number of repetitions and sets until you are able to do 5x20 of each exercise.
SPEED SWIMMING
Goal: Speed
200 m. warm up styles
30 x 25 front crawl with high rhythm blades recovering 10"
100 fathom gentle
CORE
Goal: Core reinforcement
Do 3-4 exercises from the attached session. Don't do them all!!! Go varying the exercise in the following days to introduce greater variability in training.
You can add exercises as you feel better. You can also add a higher degree of difficulty by squeezing a soft ball between your legs as you do the exercise.
TRAIL AER. EXT.
Goal: Aer. Ext.
CACO mountain training always going at comfortable paces.
The time is approximate. Think more about a lap that motivates you than about strictly complying with the training time.
Try to do technical sections to work on the skills of running on uneven terrain.
TECHNICAL SWIMMING
Goal: Technique
200 m. styles
10 x 25 technique exercises that you have below recovering 25 m. front crawl trying to think with the one you just worked with
200 front crawl blades, pull buoy and front tube
100 smooth recovery.
Pre-activity comments:
http://www.220triathlon.com/training/swim/10-essential-pool-swim-drills-for-triathletes/11545.html
UPPER BODY STRENGTH
Do one of the two upper body routines that you have in the attached document. Go alternating them weekly. As you get better, increase the number of repetitions and sets until you are able to do 5x20 of each exercise.
TRAIL POWER nx20"
Goal: Power
15' warm-up (continuous race + 3-4 progressive 50 m. + continuous race)
10 x 20" z 6 on a strong climb recovery 1' easy jogging down or walking up easy if you have a long enough climb
Free cooldown until you complete the total training time or return to the starting location
If you can make more changes, do them until you reach muscular failure (you will see that with the same time you do not arrive at the same place where you finished the first series).
REST/JOKER
Rest completely this day or use it as a wild card in case you have not been able to do any training during the week.
SWIMMING AER. INT.
Goal: Aer. Int.
200 styles warm up
10 x 50 crawl z 4 with recovery blades 10"
300 crawl pullbuoy and blades z 3
100 fathom
SPEED RUN 8x300 m.
Goal: Speed
10' warm up
8 x 300 z 4 recovery 2'
5' cool down