Open water and triathlon

Preparation for 1.500m

Introduction:

You need to be physically and mentally prepared to complete the 8 sessions in this plan.

The main sets are performed in the AEI zone (VO2max), with some work in Zone 4 (lactic anaerobic).

Para poder realizar este tipo de training es necesario ser capaz de hacer 100m por debajo de 2 minutes de lo contrario no estas preparado para estas sets.

Como consecuencia de este tipo de training tu body va to complete varias adaptaciones:

Mejora de tu fitness

Mejor control de tu pace de swim

Un pace de swim más alto que podrás transferir a tu event de open water or triathlon.

It is important to maintain correct technique throughout the session, a consistent breathing pattern and a six-beat kick.

El objective final es acabar with repetitions de 16x100m a race pace.

SESSION 1

Total volume 1.500m

400m (100m freestyle + 100m kick with fins/kickboard + 100 pull + 100m freestyle swim) /30 seconds rest

200m freestyle realizando dos/tres times crocodile eyes every 50m approximately (practice sighting open water en esta set with cierto pace)

4x50m technique / 20 seconds rest:

25m 6/1/6 fins + 25m freestyle swim

25m 6/3/6 fins + 25m freestyle swim

25m broken arrow fins + 25m freestyle

25m Popov fins + 25m freestyle

4x25m (12.5m sprint 100% + 12.5 swim easy) / 15-20 seconds rest

4x100m / rest ratio 1- 1 (same work time – mismo tiempo rest). Método repetitions cortas

4x50m /15 -30 seconds rest (25m feet fuertes en position de flecha + 25m freestyle feet también fuertes)

SESSION 2

Total volume 1.500m

200m variado en AEL

4x50m technique / 20 seconds rest:

25m 6/1/6 fins + 25m freestyle swim

25m 6/5/6 fins + 25m freestyle swim

25m broken arrow fins + 25m freestyle

25m Popov fins + 25m freestyle

4x25m (12.5m sprint 100% + 12.5 swim easy) / 20 seconds rest

Método distancias largas AEI

2x400m/ 3 minutes rest

200m swim easy realizando 50m freestyle + 50m backstroke

SESSION 3

Total volume 1.500m

200m (100m freestyle + 100m torpedo flecha with fins)

4x50m technique / 20 seconds rest:

25m torpedo flecha fins boca abajo + 25m freestyle swim

25m torpedo flecha fins boca arriba + 25m swim backstroke

25m broken arrow fins + 25m freestyle

25m Popov fins + 25m freestyle

4x25m (12.5m sprint 100% + 12.5 swim easy) / 20 seconds rest

2x (4x100m/1-1) /3 rest and take heart rate.

Método sets distancias cortas AEI (rest en las repetitions de 100m ratio 1 trabajo – 1 rest)

200m swim easy realizando 50m freestyle + 50 backstroke

SESSION 4

Total volume 1.500m

200m (25m sculling + 75m freestyle swim easy)

2x50m technique / 20 seconds rest:

25m broken arrow fins + 25m freestyle

25m Popov fins + 25m freestyle

4x25m (12.5m sprint 100% + 12.5 swim easy) / 20 seconds rest

9x100m / rest ratio 1- 1 (same work time – mismo tiempo rest).

Método repetitions cortas

4x50m pull and snorkel /15-20 seconds rest

SESSION 5

Total volume 1.900m

300m (100m freestyle + 100m pull buoy +100 m freestyle)

4x50m technique / 20 seconds rest:

25m 6/1/6 with fins + 25m freestyle swim fins

25m 6/3/6 fins + 25m freestyle swim fins

25m shoulder tap fins + 25m freestyle fins

25m single arm fins + 25m freestyle fins

3x (4x100m):

4x100m /rest ratio 1- 1 (same work time – mismo tiempo rest).

¡¡50m easy de relax and descansa 3 minutes before repeating the set!!

4x100m /rest ratio 1- 1 (same work time – mismo tiempo rest).

¡¡50m easy de relax and descansa 3 minutes before repeating the set!!

4x100m /rest ratio 1- 1 (same work time – mismo tiempo rest).

200m swim easy realizando 50m freestyle + 50 backstroke

SESSION 6

Total volume 1.400m

3x100m /15-20 seconds rest (25m sculling variadas with feet de freestyle + 75m freestyle swim easy)

4x50m technique / 20 seconds rest:

25m kick lateral with fins and pala brazo derecho (javelin drill) + 25m swim respirando every 4 lado opuesto a la pala (izquierdo)

25m kick lateral with fins and pala brazo izquierdo (javelin drill) + 25m swim respirando every 4 lado opuesto a la pala (derecha)

25m 6/1/6 fins + 25m freestyle

25m 6/3/6 fins + 25m freestyle

12x50m / rest ratio 1 trabajo – 2 rest

Generate high lactate levels

This block can be done with a wetsuit

On even repetitions, try to swim with open-water/triathlon sighting to simulate race conditions.

If you are using a wetsuit, your pace per 100 m should be 5-6 seconds faster

SIN NEOPRENO

4x50m freestyle fins feet fuertes para favorecer recuperación and eliminar sangre and ácido lactic de kick

SESSION 7

Total volume 1.750m

200m swim easy variado

3x50m pull buoy / 20 seconds rest:

Remada 1# 12.5m + 12.5m doggy paddle + 25m freestyle swim

Remada 2# 12.5m + 12.5m doggy paddle + 25m freestyle swim

Remada 3# 12.5m + 12.5m doggy paddle + 25m freestyle swim

3x (4x100m):

2x (4x100m) rest ratio 1- 1 (same work time – mismo tiempo rest).

¡¡50m easy de relax and descansa 2-3 minutes before repeating the set!!

1x (4x100m) rest ratio 1- 1 (same work time – mismo tiempo rest).

¡¡50m easy de relax and descansa 2-3 minutes before repeating the set!!

200m swim easy realizando 50m freestyle + 50 backstroke

SESSION 8

Total volume 2.400m

200m mixed swim

16x100m / rest ratio 1 trabajo – 1 rest

Set final para preparar un 1.5km

On even repetitions, try to swim with open-water/triathlon sighting to simulate race conditions.

If you are using a wetsuit, your pace per 100 m should be 5-6 seconds faster

Preparation for Ironman 3.8km

Introduction:

You need to be physically and mentally prepared to complete the 12 sessions in this plan.

The main sets are performed in Zone 3 AEI (VO2max), with some work in Zone 4 (lactic anaerobic).

Para poder realizar este tipo de training es necesario ser capaz de hacer 100m por debajo de 2 minutes de lo contrario no estas preparado para estas sets.

Como consecuencia de este tipo de training tu body va to complete varias adaptaciones:

Mejora de tu fitness

Mejor control de tu pace de swim

Un pace de swim más alto que podrás transferir a tu event de open water or triathlon.

It is important to maintain correct technique throughout the session, a consistent breathing pattern and a six-beat kick.

El objective final es acabar with un 38x100m a race pace

SESSION 1

Total volume 2.300m

400m swim parando solo a cambiar de material (100m freestyle + 100m kick with fins/kickboard + 100 pull buoy + 100m freestyle swim) /30 seconds rest

200m freestyle realizando dos/tres times crocodile eyes every 50m approximately (practice sighting open water en esta set with cierto pace)

4x50m technique / 20 seconds rest:

25m 6/1/6 fins + 25m freestyle swim

25m 6/3/6 fins + 25m freestyle swim

25m broken arrow fins + 25m freestyle

25m Popov fins + 25m freestyle

4x25m (12.5m sprint 100% + 12.5m swim easy) / 20 seconds rest

10x100m/rest ratio 1- 1 (same work time – mismo tiempo rest). Método repetitions cortas

8x50m /15 -30 seconds rest (25m feet fuertes en position de flecha + 25m freestyle feet también fuertes)

SESSION 2

Total volume 3.100m

400m en AEL realizando dos/tres times crocodile eyes every 50m approximately/ 20 seconds rest

4x50m technique / 20 seconds rest:

25m 6/1/6 fins + 25m freestyle swim

25m 6/5/6 fins + 25m freestyle swim

25m broken arrow fins + 25m freestyle

25m Popov fins + 25m freestyle

4x25m (12.5m sprint 100% + 12.5m swim easy) / 20 seconds rest

5x400m/ 3-4 minutes rest

Método distancias largas AEI

400m swim easy realizando 50m freestyle + 50m backstroke

SESSION 3

Total volume 3.300m

600m (100m freestyle easy + 100m torpedo flecha with fins with good alignment del body)

4x50m technique / 20 seconds rest:

25m 6/1/6 with fins + 25m freestyle swim fins

25m 6/3/6 fins + 25m freestyle swim fins

25m shoulder tap fins + 25m freestyle fins

25m single arm fins + 25m freestyle fins

4x25m (12.5m sprint 100% + 12.5 swim easy) / 20 seconds rest

4x (5x100m/1-1) /3 rest and take heart rate.

Método sets distancias cortas AEI (rest en las repetitions de 100m ratio 1 trabajo – 1 rest)

400m swim easy realizando 50m freestyle + 50m backstroke

SESSION 4

Total volume 3.100m

200m (25m sculling with kick de feet + 75m freestyle swim easy)

600m freestyle swim en AEL/AEM pero haciendo flip turns fuertes on the wall.

4x50m technique / 20 seconds rest:

25m kick lateral with fins and pala brazo derecho (javelin drill) + 25m swim respirando every 4 lado opuesto a la pala (izquierdo)

25m kick lateral with fins and pala brazo izquierdo (javelin drill) +25m swim respirando every 4 lado opuesto a la pala (derecha)

25m broken arrow fins+ 25m freestyle

25m Popov fins + 25m freestyle

4x25m (12.5m sprint 100% + 12.5m swim easy) / 20 seconds rest

16x100m/ rest ratio 1- 1 (same work time – mismo tiempo rest).

Método repetitions cortas

8x50m pull buoy + snorkel /15-20 seconds rest

SESSION 5

Total volume 2.600m

400m (200m freestyle easy + 200m pull buoy without feet and with rotation de 45º- 60º) / rest 30 seconds

4x50m technique / 20 seconds rest:

25m 6/1/6 with fins + 25m freestyle swim fins

25m 6/3/6 fins + 25m freestyle swim fins

25m shoulder tap fins + 25m freestyle fins

25m single arm fins + 25m freestyle fins

3x (5x100m):

5x100m /rest ratio 1- 1 (same work time – mismo tiempo rest).

¡¡50m easy de relax and descansa 3 minutes before repeating the set!!

5x100m /rest ratio 1- 1 (same work time – mismo tiempo rest).

¡¡50m easy de relax and descansa 3 minutes before repeating the set!!

5x100m /rest ratio 1- 1 (same work time – mismo tiempo rest).

500m swim easy realizando 50m freestyle + 50m backstroke

SESSION 6

Total volume 2.100m

600m (25m sculling with feet + 75m freestyle swim easy) /30 seconds rest

4x50m technique / 20 seconds rest:

25m kick lateral with fins and pala brazo derecho (javelin drill) + 25m swim respirando every 4 lado opuesto a la pala (izquierdo)

25m kick lateral with fins and pala brazo izquierdo (javelin drill) + 25m swim respirando every 4 lado opuesto a la pala (derecha)

25m 6/1/6 fins + 25m freestyle

25m 6/3/6 fins + 25m freestyle

4x25m (12.5m sprint 100% + 12.5m swim easy) / 20 seconds rest

16x50m /1 minuto rest

Generate high lactate levels

This block can be done with a wetsuit

If you are using a wetsuit, your pace per 100 m should be 5-6 seconds faster

SIN NEOPRENO

4x50m freestyle fins feet fuertes para favorecer recuperación and eliminar sangre and ácido lactic de kick

SESSION 7

Total volume 2.750m

400m swim easy variado /rest 30 seconds

3x50m pull buoy /20 seconds rest:

Remada 1# 12.5m + 12.5m doggy paddle + 25m freestyle swim

Remada 2# 12.5m + 12.5m doggy paddle + 25m freestyle swim

Remada 3# 12.5m + 12.5m doggy paddle + 25m freestyle swim

4x (5x100m):

2x (5x100m) rest ratio 1- 1 (same work time – mismo tiempo rest).

¡¡ descansa entre 3-5 minutes before repeating the set!!

2x (5x100m) rest ratio 1- 1 (same work time – mismo tiempo rest).

¡¡ descansa entre 3-5 minutes before repeating the set!!

200m swim easy realizando 50m freestyle + 50 backstroke

SESSION 8

Total volume 2.500m

300m mixed swim / rest 25 seconds

4x50m technique / 20 seconds rest:

25m 6/1/6 with fins + 25m freestyle swim fins

25m 6/3/6 fins + 25m freestyle swim fins

25m shoulder tap fins + 25m freestyle fins

25m single arm fins + 25m freestyle fins

16x100m (1 EASY/1 HARD) /2 rest

Generate high lactate levels

This block can be done with a wetsuit or a feet de un compañero with más nivel para mayor exigencia en lo ritmos.

On even repetitions, try to swim with open-water/triathlon sighting to simulate race conditions.

If you are using a wetsuit, your pace per 100 m should be 5-6 seconds faster

SIN NEOPRENO

8x50m freestyle fins feet fuertes para favorecer recuperación and eliminar sangre and ácido lactic de kick

SESSION 9

Total volume 2.950m

600m swim easy variado (50m freestyle + 50 backstroke + 50m freestyle)

3x50m pull buoy / 20 seconds rest:

Remada 1# 12.5m + 12.5m doggy paddle + 25m freestyle swim

Remada 2# 12.5m + 12.5m doggy paddle + 25m freestyle swim

Remada 3# 12.5m + 12.5m doggy paddle + 25m freestyle swim

6x300m/ rest 3-5 minutes. Mantener buen pace de kick de 6 tiempos

Método distancias largas

400m swim easy realizando (50m freestyle + 50m backstroke)

SESSION 10

Total volume 2.700m

400m swim easy variado (50m freestyle + 50 backstroke + 50m freestyle)

2x (3x50m pull buoy/15) /30:

Remada 1# 12.5m + 12.5m doggy paddle + 25m freestyle swim

Remada 2# 12.5m + 12.5m doggy paddle + 25m freestyle swim

Remada 3# 12.5m + 12.5m doggy paddle + 25m freestyle swim

8x200m / rest no más de 90´seconds

Método distancias cortas

8x50m freestyle fins feet fuertes para favorecer recuperación and eliminar sangre and ácido lactic de kick

SESSION 11

Total volume 2.900m

600m swim easy variado

3x (6x100m/1-1) 3-5 minutes rest:

6x100m rest ratio 1- 1 (same work time – mismo tiempo rest).

¡¡3-5 rest minutes before repeating the set!!

6x100m rest ratio 1- 1 (same work time – mismo tiempo rest).

¡¡3-5 rest minutes before repeating the set!!

6x100m rest ratio 1- 1 (same work time – mismo tiempo rest).

10x50m freestyle fins feet fuertes para favorecer recuperación and eliminar sangre and ácido lactic de kick

SESSION 12 FINAL

Total volume 4.000m

200m swim easy variado (50m freestyle + 50m backstroke)

38x100m / rest ratio 1- 1 (same work time – mismo tiempo rest).

Set final para preparar un Ironman 3.8

On even repetitions, try to swim with open-water/triathlon sighting to simulate race conditions.

If you are using a wetsuit, your pace per 100 m should be 5-6 seconds faster

Preparation for Iroman 70.3 (1.9km)

Introduction:

You need to be physically and mentally prepared to complete the 8 sessions in this plan.

The main sets are performed in the AEI zone (VO2max), with some work in Zone 4 (lactic anaerobic).

Para poder realizar este tipo de training es necesario ser capaz de hacer 100m por debajo de 2 minutes de lo contrario no estas preparado para estas sets.

Como consecuencia de este tipo de training tu body va to complete varias adaptaciones:

Mejora de tu fitness

Mejor control de tu pace de swim

Un pace de swim más alto que podrás transferir a tu event de open water or triathlon.

It is important to maintain correct technique throughout the session, a consistent breathing pattern and a six-beat kick.

El objective final es acabar with repetitions de 20x100m a race pace

SESSION 1

Total volume 1.800m

400m swim parando solo a cambiar de material (100m freestyle + 100m kick with fins/kickboard + 100 pull buoy + 100m freestyle swim) /30 seconds rest

200m freestyle realizando dos/tres times crocodile eyes every 50m approximately (practice sighting open water en esta set with cierto pace)

4x50m technique / 20 seconds rest:

25m 6/1/6 fins + 25m freestyle swim

25m 6/3/6 fins + 25m freestyle swim

25m broken arrow fins + 25m freestyle

25m Popov fins + 25m freestyle

4x25m (12.5m sprint 100% + 12.5m swim easy) / 20 seconds rest

5x100m/rest ratio 1- 1 (same work time – mismo tiempo rest). Método repetitions cortas

8x50m /15 -30 seconds rest (25m feet fuertes en position de flecha + 25m freestyle feet también fuertes)

SESSION 2

Total volume 1.900m

200m en AEL realizando dos/tres times crocodile eyes every 50m approximately/ 20 seconds rest

4x50m technique / 20 seconds rest:

25m 6/1/6 fins + 25m freestyle swim

25m 6/5/6 fins + 25m freestyle swim

25m broken arrow fins + 25m freestyle

25m Popov fins + 25m freestyle

4x25m (12.5m sprint 100% + 12.5m swim easy) / 20 seconds rest

Método distancias largas AEI

3x400m/ 3-4 minutes rest

200m swim easy realizando 50m freestyle + 50m backstroke

SESSION 3

Total volume 1.900m

200m (100m freestyle easy + 100m torpedo flecha with fins with good alignment del body)

4x50m technique / 20 seconds rest:

25m 6/1/6 with fins + 25m freestyle swim fins

25m 6/3/6 fins + 25m freestyle swim fins

25m shoulder tap fins + 25m freestyle fins

25m single arm fins + 25m freestyle fins

4x25m (12.5m sprint 100% + 12.5 swim easy) / 20 seconds rest

2x (5x100m/1-1) /3 rest and take heart rate.

Método sets distancias cortas AEI (rest en las repetitions de 100m ratio 1 trabajo – 1 rest)

400m swim easy realizando 50m freestyle + 50m backstroke

SESSION 4

Total volume 2.200m

300m (25m sculling with kick de feet + 75m freestyle swim easy)

4x50m technique / 20 seconds rest:

25m kick lateral with fins and pala brazo derecho (javelin drill) + 25m swim respirando every 4 lado opuesto a la pala (izquierdo)

25m kick lateral with fins and pala brazo izquierdo (javelin drill) +25m swim respirando every 4 lado opuesto a la pala (derecha)

25m broken arrow fins+ 25m freestyle

25m Popov fins + 25m freestyle

4x25m (12.5m sprint 100% + 12.5m swim easy) / 20 seconds rest

12x100m/ rest ratio 1- 1 (same work time – mismo tiempo rest).

Método repetitions cortas

8x50m pull buoy + snorkel /15-20 seconds rest

SESSION 5

Total volume 2.600m

400m (200m freestyle easy + 200m pull buoy without feet and with rotation de 45º- 60º) / rest 30 seconds

4x50m technique / 20 seconds rest:

25m 6/1/6 with fins + 25m freestyle swim fins

25m 6/3/6 fins + 25m freestyle swim fins

25m shoulder tap fins + 25m freestyle fins

25m single arm fins + 25m freestyle fins

3x (5x100m):

5x100m /rest ratio 1- 1 (same work time – mismo tiempo rest).

¡¡50m easy de relax and descansa 3 minutes before repeating the set!!

5x100m /rest ratio 1- 1 (same work time – mismo tiempo rest).

¡¡50m easy de relax and descansa 3 minutes before repeating the set!!

5x100m /rest ratio 1- 1 (same work time – mismo tiempo rest).

500m swim easy realizando 50m freestyle + 50m backstroke

SESSION 6

Total volume 1.700m

400m (25m sculling with feet + 75m freestyle swim easy) /30 seconds rest

4x50m technique / 20 seconds rest:

25m kick lateral with fins and pala brazo derecho (javelin drill) + 25m swim respirando every 4 lado opuesto a la pala (izquierdo)

25m kick lateral with fins and pala brazo izquierdo (javelin drill) + 25m swim respirando every 4 lado opuesto a la pala (derecha)

25m 6/1/6 fins + 25m freestyle

25m 6/3/6 fins + 25m freestyle

4x25m (12.5m sprint 100% + 12.5m swim easy) / 20 seconds rest

16x50m (1 EASY/1 HARD) /2 rest

Generate high lactate levels

This block can be done with a wetsuit

If you are using a wetsuit, your pace per 100 m should be 5-6 seconds faster

SIN NEOPRENO

4x50m freestyle fins feet fuertes para favorecer recuperación and eliminar sangre and ácido lactic de kick

SESSION 7

Total volume 2.750m

400m swim easy variado /rest 30 seconds

3x50m pull buoy /20 seconds rest:

Remada 1# 12.5m + 12.5m doggy paddle + 25m freestyle swim

Remada 2# 12.5m + 12.5m doggy paddle + 25m freestyle swim

Remada 3# 12.5m + 12.5m doggy paddle + 25m freestyle swim

4x (5x100m):

2x (5x100m) rest ratio 1- 1 (same work time – mismo tiempo rest).

¡¡50m easy de relax and descansa 2-3 minutes before repeating the set!!

2x (5x100m) rest ratio 1- 1 (same work time – mismo tiempo rest).

¡¡50m easy de relax and descansa 2-3 minutes before repeating the set!!

200m swim easy realizando 50m freestyle + 50 backstroke

SESSION 8

Total volume 2.200m

200m mixed swim / rest 25 seconds

20x100m rest ratio 1- 1 (same work time – mismo tiempo rest).

Set final para preparar un Ironman 70.3

On even repetitions, try to swim with open-water/triathlon sighting to simulate race conditions.

If you are using a wetsuit, your pace per 100 m should be 5-6 seconds faster