Workout & Season Clarification

cpatranella

MS: 8 x (2') @ 95-100%/Zone 4/Hard, 20' @ 70-75%/Zone 2/Steady, 15' @ 60-65%/Zone 1/Easy.

Coach Notes: Maintain high end fitness without creating too much residual fatigue; transition right to Zone 2, only Zone 1 is recovery.

Hi Coach

Just to clarify the above excerpt is from Week 2 of the beginner preseason plan.   Should the first part of the MS be 8x2' with 2 minutes of rest in between intervals?

Also, I noticed in my season roadmap that you have me in the outseason until about 6 weeks before my race, which means swimming is optional or for recovery until then.  Is that the right way to read it ?   I assume this is this is the EN approach for ROI playing out.  I am happy to approach it this way, but let me know if I am missing something or if I should swim a little more than in the plan.

Coach Rich

Posted By Chris Patranella on 23 Dec 2014 12:00 PM


MS: 8 x (2') @ 95-100%/Zone 4/Hard, 20' @ 70-75%/Zone 2/Steady, 15' @ 60-65%/Zone 1/Easy.

Coach Notes: Maintain high end fitness without creating too much residual fatigue; transition right to Zone 2, only Zone 1 is recovery.

Hi Coach

Just to clarify the above excerpt is from Week 2 of the beginner preseason plan.   Should the first part of the MS be 8x2' with 2 minutes of rest in between intervals? Yes, that's correct. Sorry about the typo

Also, I noticed in my season roadmap that you have me in the outseason until about 6 weeks before my race, which means swimming is optional or for recovery until then.  Is that the right way to read it ?   I assume this is this is the EN approach for ROI playing out.  I am happy to approach it this way, but let me know if I am missing something or if I should swim a little more than in the plan. Depends on if you feel you need to swim more than 5wks, given your goals for the race, your access to a pool during the winter, etc. If you feel you need to swim more, please see the OS Swim Supplement here, a schedule of workouts you can insert into your training plan.