SAM­PLE SES­SIONS

Fol­low these train­ing plans cre­ated by Speedo, in col­lab­o­ra­tion with Richie Porte and Mark Foster

Triathlon Plus - - Swimming -

Per­form­ing a va­ri­ety of kick ex­er­cises is a great way of in­creas­ing both leg and core strength. Aim to main­tain your in­ten­sity through­out for best re­sults. If you want to make the set harder, try us­ing hand pad­dles dur­ing the front crawl el­e­ments for greater re­sis­tance against the wa­ter. To­tal Dis­tance 1,900m

Warm Up

200m front crawl 100m breast­stroke x2

Main Set

4 x 25m but­ter­fly kick; 10s rest 100m front crawl; 20s rest 4 x 50m breast­stroke kick; 20s rest 100m front crawl; 20s rest 4 x 50m back­stroke kick; 20s rest 100m front crawl; 20s rest 4 x 50m front crawl kick; 20s rest 100m front crawl; 20s rest

Warm Down

100m breast­stroke kick 100m front crawl The pyra­mid is a clas­sic train­ing tool, used in a va­ri­ety of sports to great ef­fect. En­sure you main­tain your in­ten­sity as the dis­tances build. This set re­quires the use of a kick­board and pull buoy, so us­ing fins for the kick, and hand pad­dles for the pull el­e­ments re­spec­tively, will in­crease re­sis­tance and strengthen your mus­cles. To­tal Dis­tance 2,400m

Warm Up

200m front crawl 100m front crawl kick x2

Main Set (tar­get heart rate 160-170bpm)

100m front crawl kick 200m breast­stroke 30m front crawl pull 400m front crawl 300m front crawl pull 200m breast­stroke 100m front crawl kick

Warm Down

100m breast­stroke kick 100m front crawl One of Porte’s favourite sets for its cross-train­ing ben­e­fits with cy­cling, this helps build and main­tain your lung ca­pac­ity. Re­duced op­por­tu­nity to breathe over the sus­tained dis­tances will help build your en­durance and aer­o­bic ca­pac­ity. To­tal Dis­tance 1,650m

Warm Up

200m front crawl 100m as 50m front crawl kick, 50m back­stroke kick

Main Set

300m front crawl; breathe ev­ery 3 strokes; 30s rest 2 x 150m front crawl; breathe ev­ery 5 strokes; 20s rest 4 x 75m front crawl; breathe ev­ery 7 strokes; 20s rest 6 x 25m front crawl; 1 breath per length; 30s rest

Warm Down

300m as 100m front crawl, 100m breast­stroke, 100m front crawl

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