EASY SWIMMING SESSION
Easy swim session.
Remember to include easy training in your program. A normal training week should consist of 75-90% of easy training, this 2500 metre program will give you just that, by adding in some easy swimming, as well as technique work:
300 easy warm up
6 x 50 kick
4 x 100 easy (can add fins or paddles)
8 x 25 drills
100 easy
4 x 200m easy (focus distance per stroke)
4 x 100m (50m backstroke - 50m crawl)
Long Runs
This week’s workout is long runs🏃♂️
Long runs are good to implement into your weekly training schedule. It’s a good way to increase your weekly mileage and to build a good aerobic base.
Our tip is to do your long run on soft surfaces or in the mountains, to reduce muscle damage and get more time on the legs. If you are training for a marathon or half-marathon, you can do intervals in combination with your long run. Good luck!
OPEN WATER SWIMMING
This week’s workout is open water swimming.
Swimming in open water is very important to implement into your training - especially leading into a race. It can be a big difference from open water swimming to pool swimming, especially when it comes to technique. It’s important you get used to using different techniques in different conditions.
Our tip is to implement open water sessions 1-2x a week in race periods and the last weeks leading into your first race. If you have access to open water all year around - it can be ideal to do it all year around. Practice race starts and different intervals - specific to your race. Good luck!
BRICK SESSIONS
It all begins with an idea.
This week’s workout is brick sessions🧱
What is a brick session? A brick session is when you do a bike to run workout or with bike and run intervals in the same session. With our athletes, we implement brick sessions all year around.
When we get closer to races, we start doing tougher brick workouts - with multiple transitions from bike to run. The intensity and length is adjusted to your race distance and format.
Our best tip is to implement easy runs after bike sessions during base training. When you get closer to races, do specific brick workouts - similar to what you will approach on raceday. Good luck!
MI Sports Coahes Vetle and Sebastian on a brick session. Photo: Mikal Iden
REST DAYS
It all begins with an idea.
Rest days🛌😴
Rest days are important in order to absorb the training you’ve done and not overtrain. We usually do 1-2 short and easy workouts on our rest days, because most athletes can feel «flat» after a full rest day and it is usually not necessary.
This can be implemented once a week and could be something like 30min easy jog + 20-30min easy swim. Try it out!
