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Ian Coreless – Training day 9/11/2006

Swim Drills.  “Focus on one aspect of your stroke in each session”.

Stability – Corkscrew Kick. Arms up hands clasped above head. Tuck chin in. Tension the body. Continue to kick. Start on back and then slowly and under control rotate through 360 degrees We are not looking for a outboard motor. You must have a kick for stability and position to reduce drag. Maintain body tension with core muscles. Teaches you to rotate with the hips and not the shoulders..

Catch – Doggie Paddle – Builds strength in the first phase of the pull. Keep head and chest out of the water. Full underwater stroke. High elbows. Should have tired lats and peck afterwards. Push hand out front and swim over it.

Recovery - Pop Up (like Zip Up) – High elbow recovery. Recovery hand follows the side of the body from waist to arm pit, back to waste and then lead with elbow up the body and through to extent.

Reach – Shoulder tap – Touch shoulder on recovery. Maintain high elbow. Teaches to put hand into water at correct point in front of head. Do not Do The ‘S’ bend stroke under water.

Breathing – Use bi-lateral breathing whilst training to ensure balanced development. Use single side when racing to ensure sufficient oxygen uptake.

Planning.

For longer events essential to build a good foundation in the run. Split year down into 4 phases. Leave the races to the Comp phase, anything else is training.

Base building phase = 4 months. Predominately at < 80% max heart rate. Does not have to be incremental.

Base - Teach the body to run on fats (and burn off fats) by “Fastest” exercise. Go out first thing in morning with no breakfast so carbo burning is not started. Complete first 1 hours on water only then eat.

Base – Train the body to be more efficient by improving whilst sticking at <80% MHR.

Base – Build endurance & ‘mechanical memory’ without intensity, impact or injury.

Base – Train with people with ability to stick at <80% MHR.

Building Phase = 3 months. Incremental blocks building to highest volume of the year.

PreComp Phase = 2 months. Include some ‘B’ races as practice.

Comp – Maintenance only and Peak for ‘A’ events.

Recovery = Until base starts again.

How to determine your <80% heart rate speed. Run so that you can breath only through your nose.

Weekly Base Plan.

          Mon Tue Wed Thr Fri Sat Sun

Swim  T      .      T      .      .      T      .

Bike    .       .      T      .      .      E      EL

Run    .       E       .      E      EL    .      E

T = technique / Turbo.

E = Easy – nose breathing < 80% max heart rate.

L = Long