16 Week Olympic Sprint Base Plan 10 Hours
6
8/20/2019 16 Week Olympic Sprint Base Plan 10 Hours http://slidepdf.com/reader/full/16-week-olympic-sprint-base-plan-10-hours 1/6
-
Upload
bluejasmine -
Category
Documents
-
view
212 -
download
0
Transcript of 16 Week Olympic Sprint Base Plan 10 Hours
8/20/2019 16 Week Olympic Sprint Base Plan 10 Hours
http://slidepdf.com/reader/full/16-week-olympic-sprint-base-plan-10-hours 1/6
8/20/2019 16 Week Olympic Sprint Base Plan 10 Hours
http://slidepdf.com/reader/full/16-week-olympic-sprint-base-plan-10-hours 2/6
________________________________________________________________________________________________________
Olympic and sprint distance
16 week base training program Max weekly hours - 10
© WeeMan Coaching Limited 2013 | Registered in England and Wa les | Company number 8240497Registered address: 13 Lumley Close, Grange Park, Swindon, SN5 6JD
"#$%&'(()*#+%*+,"#-.+%)
'''.'(()*#+%*+,"#-.+%)
Mon Tue Wed Thu Fri Sat SunWeek 1
8.5 hrs
SWIM 45 min Z1/2Warm up 400m8x50m drills on 1min8x50m fast form on1 min200m pullCool down 200m
STRENGTH 1
BIKE 30 min Z1/2Warm up 10 min5 x 1 min single legdrills each leg 30sec spinCool down 5 min
RUN 45 min Z1/2inc 6x30 sec strides
SWIM 60 min Z1/2Warm up 600m4x200m 30 sec RI4x100m 20 sec RI2x200m pull 30 secRICool down 200m
RUN 30 min Z1/2
BIKE 45 min Z1/2Warm up 10 min8 x 30 sec spin ups3 min spinCool down 7 min
STRENGTH 1 RUN 30 min Z1/2
SWIM 45 min Z1/2Warm up 400m6x100m even pace6x50m descend6x25m sprintCool down 400m
BIKE 1:30 hrs Z1/2Move into Z3/4 onclimbs as needed
Week 2
8.5 hrs
SWIM 45 min Z1/2Warm up 400m
8x50m drills8x50m fast form200m kickCool down 200m
STRENGTH 1
BIKE 30 min Z1/2Warm up 10 min
5 x 1 min single legdrills each leg 30sec spinCool down 5 min
RUN 45 min Z1/2inc 6x30 sec strides
SWIM 60 min Z1/2Warm up 600m
2x200m 30 sec RI6x100m 20 sec RI2x150m pull 20 secRI4x25m fast kickCool down 200m
RUN 30 min Z1/2
BIKE 45 min Z1/2Warm up 10 min10 x 15 sec jumps2:45 min spinCool down 5 min
STRENGTH 1 RUN 30 min Z1/2
SWIM 45 min Z1/2Warm up 400m3x200m even pace3x100m descend6x25m sprintCool down 400m
BIKE 1:30 hrs Z1/2Move into Z3/4 on
climbs as needed
Week 3
8.5 hrs
SWIM 45 min Z1/2Warm up 400m8x50m drills8x50m fast form100m pull 100m kickCool down 200m
STRENGTH 1
BIKE 30 min Z1/2Warm up 10 min5 x 1 min single legdrills each leg 30sec spinCool down 5 min
RUN 45 min Z1/2inc 6x30 sec strides
SWIM 60 min Z1/2Warm up 600m6x200m 30 sec RI4x100m 20 sec RI200m pullCool down 200m
RUN 30 min Z1/2
BIKE 45 min Z1/2Warm up 10 min8 x 30 sec spin ups3 min spin
Cool down 7 min
STRENGTH 1 RUN 30 min Z1/2
SWIM 45 min Z1/2Warm up 400m6x100m descend300m easy pull
4x50m sprintCool down 400m
BIKE 1:30 hrs Z1/2Move into Z3/4 onclimbs as needed
Week 4
6.5 hrs
STRENGTH 1 RUN 45 min Z1/2inc 6x30 sec strides
SWIM 60 min TestWarm up 600mCSS testCool down 400m
BIKE 45 min Z1/2Warm up 10 min10 x 15 sec jumps2:45 min spinCool down 5 min
RUN 45 min TestWarm up 10 min30 min TTCool down 5 min
SWIM 60 min Z1/2Warm up 400m16x100m descendCool down 400m
BIKE 1:30 hrs TestWarm up 30 min30 min TT30 min Z1/2
8/20/2019 16 Week Olympic Sprint Base Plan 10 Hours
http://slidepdf.com/reader/full/16-week-olympic-sprint-base-plan-10-hours 3/6
________________________________________________________________________________________________________
Olympic and sprint distance
16 week base training program Max weekly hours - 10
© WeeMan Coaching Limited 2013 | Registered in England and Wa les | Company number 8240497Registered address: 13 Lumley Close, Grange Park, Swindon, SN5 6JD
"#$%&'(()*#+%*+,"#-.+%)
'''.'(()*#+%*+,"#-.+%)
Mon Tue Wed Thu Fri Sat SunWeek 5
9 hrs
SWIM 45 min Z1/2Warm up 400m8x50m drills4x100m @T+10 sec200m pull 200m kickCool down 200m
STRENGTH 2
BIKE 30 min Z1/2Warm up 10 min5 x 1 min big gearlow cadence 2 minspinCool down 5 min
RUN 45 min Z1/2inc 6x30 sec strides
SWIM 60 min Z1/2Warm up 600m100m, 200m,300m, 400m,300m, 200, 100mwith 20 sec RICool down 200m
RUN 45 min Z1/2
BIKE 45 min Z1/2Warm up 10 min8 x 1min Z3 3 minZ1Cool down 3 min
STRENGTH 2 RUN 45 min Z1/2
SWIM 45 min Z1/2Warm up 400m6x100m descend6x50m descend6x25m sprintCool down 400m
BIKE 1:30 hrs Z1/2Move into Z3/4 onclimbs as needed
Week 6
9 hrs
SWIM 45 min Z1/2Warm up 400m8x50m drills
4x100m @T200m pull 200m kickCool down 200m
STRENGTH 2
BIKE 30 min Z1/2Warm up 10 min5 x 90 sec big gear
low cadence 90 secspinCool down 5 min
RUN 45 min Z1/2inc 6x30 sec strides
SWIM 60 min Z1/2Warm up 600m3x300m 30 sec RI
2x200m 20 sec RI4x100m 15 sec RICool down 200m
RUN 45 min Z1/2
BIKE 45 min Z1/2
Warm up 10 min8 x 2min Z3 2 minZ1Cool down 3 min
STRENGTH 2 RUN 45 min Z1/2
SWIM 45 min Z1/2
Warm up 400m3x200m even pace3x100m descend6x25m sprintCool down 400m
BIKE 1:30 hrs Z1/2Move into Z3/4 onclimbs as needed
Week 7
9 hrs
SWIM 45 min Z1/2Warm up 400m8x50m drills4x100 @T-5 sec200m pull 200m kickCool down 200m
STRENGTH 2
BIKE 30 min Z1/2Warm up 10 min5 x 1 min big gearlow cadence 2 minspinCool down 5 min
RUN 45 min Z1/2inc 6x30 sec strides
SWIM 60 min Z1/2Warm up 600m4x100m 20 sec RI3x200m 30 sec RI1x400m2x200m pullCool down 200m
RUN 45 min Z1/2
BIKE 45 min Z1/2Warm up 10 min8 x 3min Z3 1 minZ1Cool down 3 min
STRENGTH 2 RUN 45 min Z1/2
SWIM 45 min Z1/2Warm up 400m3x200m descend6x50m even pace6x25m sprint
Cool down 400m
BIKE 1:30 hrs Z1/2Move into Z3/4 onclimbs as needed
Week 8
6.5 hrs
STRENGTH 2 RUN 45 min Z1/2inc 6x30 sec strides
SWIM 60 min TestWarm up 600mCSS testCool down 400m
BIKE 45 min Z1/2Warm up 10 min10 x 15 sec jumps2:45 min spinCool down 5 min
RUN 45 min TestWarm up 10 min30 min TTCool down 5 min
SWIM 60 min Z1/2Warm up 400m16x100m descendCool down 400m
BIKE 1:30 hrs TestWarm up 30 min30 min TT30 min Z1/2
8/20/2019 16 Week Olympic Sprint Base Plan 10 Hours
http://slidepdf.com/reader/full/16-week-olympic-sprint-base-plan-10-hours 4/6
________________________________________________________________________________________________________
Olympic and sprint distance
16 week base training program Max weekly hours - 10
© WeeMan Coaching Limited 2013 | Registered in England and Wa les | Company number 8240497Registered address: 13 Lumley Close, Grange Park, Swindon, SN5 6JD
"#$%&'(()*#+%*+,"#-.+%)
'''.'(()*#+%*+,"#-.+%)
Mon Tue Wed Thu Fri Sat SunWeek 9
9.5 hrs
SWIM 45 min Z1/2Warm up 400m4x100m @T + 5-10s2x100m @ T4x100m @ T -5s200m pull 200m kickCool down 200m
STRENGTH 3
BIKE 45 min Z1/2Warm up 10 min5 x 1 min Z3 4 minZ2Cool down 10 min
RUN 45 min Z1/2inc 6 x 1 min Z3 1min recovery
SWIM 60 min Z1/2Warm up 600m100m, 200m,300m, 400m,300m, 200, 100mwith 20 sec RICool down 200m
RUN 30 min Z1/2
BIKE 45 min Z1/2Warm up 10 min6 x 3 min Z3 2 minZ1Cool down 5 min
STRENGTH 3 RUN 45 min Z1/2
SWIM 45 min Z1/2Warm up 400m6x100m even pace6x50m descend6x25m sprintCool down 400m
BIKE 2:00 hrs Z1/2Move into Z3/4 onclimbs as needed
Week 10
9.5 hrs
SWIM 45 min Z1/2Warm up 400m2x200m @T + 15s
2x200m @ T2x200m @ T -10s200m pull 200m kickCool down 200m
STRENGTH 3
BIKE 45 min Z1/2Warm up 10 min5 x 2 min Z3 3 min
Z2Cool down 10 min
RUN 45 min Z1/2inc 6 x 90 sec Z3 1min recovery
SWIM 60 min Z1/2Warm up 600m2x200m 30 sec RI
6x100m 20 sec RI4x75m pull 15 secRI4x25m fast kickCool down 200m
RUN 30 min Z1/2
BIKE 45 min Z1/2
Warm up 10 min5 x 4 min Z3 2 minZ1Cool down 5 min
STRENGTH 3 RUN 45 min Z1/2
SWIM 45 min Z1/2
Warm up 400m3x200m descend3x100m even pace6x25m sprintCool down 400m
BIKE 2:00 hrs Z1/2Move into Z3/4 onclimbs as needed
Week 11
9.5 hrs
SWIM 45 min Z1/2Warm up 400m2x300m @T + 20s1x300m @ T1x300m @ T -10s200m pull 200m kickCool down 200m
STRENGTH 3
BIKE 45 min Z1/2Warm up 10 min5 x 3 min Z3 2 minZ2Cool down 10 min
RUN 45 min Z1/2
inc 6 x 2 min Z3 1min recovery
SWIM 60 min Z1/2Warm up 600m3x300m 30 sec RI3x200m 20 sec RI3x100m 15 sec RICool down 200m
RUN 30 min Z1/2
BIKE 45 min Z1/2Warm up 10 min4 x 5 min Z3 2 minZ1Cool down 7 min
STRENGTH 3 RUN 45 min Z1/2
SWIM 45 min Z1/2Warm up 400m8x100m even pace6x50m descend4x25m sprint
Cool down 200m
BIKE 2:00 hrs Z1/2Move into Z3/4 onclimbs as needed
Week 12
6.5 hrs
STRENGTH 3 RUN 45 min Z1/2inc 6x30 sec strides
SWIM 60 min TestWarm up 600mCSS testCool down 400m
BIKE 45 min Z1/2Warm up 10 min10 x 15 sec jumps2:45 min spinCool down 5 min
RUN 45 min TestWarm up 10 min30 min TTCool down 5 min
SWIM 60 min Z1/2Warm up 400m16x100m descendCool down 400m
BIKE 1:30 hrs TestWarm up 30 min30 min TT30 min Z1/2
8/20/2019 16 Week Olympic Sprint Base Plan 10 Hours
http://slidepdf.com/reader/full/16-week-olympic-sprint-base-plan-10-hours 5/6
________________________________________________________________________________________________________
Olympic and sprint distance
16 week base training program Max weekly hours - 10
© WeeMan Coaching Limited 2013 | Registered in England and Wa les | Company number 8240497Registered address: 13 Lumley Close, Grange Park, Swindon, SN5 6JD
"#$%&'(()*#+%*+,"#-.+%)
'''.'(()*#+%*+,"#-.+%)
Mon Tue Wed Thu Fri Sat SunWeek 13
10 hrs
SWIM 45 min Z1/2Warm up 400m2x200m @T + 15s4x200m @ T2x200m @ T -10s200m pull 200m kickCool down 200m
STRENGTH 3
BIKE 60 min Z1/2Warm up 10 min4 x 5 min Z3 5 minZ2Cool down 10 min
RUN 45 min Z1/2
SWIM 60 min Z1/2Warm up 600m4x200m 30 sec RI4x100m 20 sec RI2x200m pullCool down 200m
RUN 45 min Z1/2inc 6 x 3 min Z3 1min recovery
BIKE 45 min Z1/2Warm up 10 min6 x 2 min Z4 3 minZ1Cool down 5 min
STRENGTH 3 RUN 60 min Z1/2
SWIM 45 min Z1/2Warm up 400m3x200m even pace6x50m descend6x25m sprintCool down 400m
BIKE 2:00 hrs Z1/2Move into Z3/4 onclimbs as needed
Week 14
10 hrs
SWIM 45 min Z1/2Warm up 400m3x300m @T + 20s
2x300m @ T1x300m @ T -10s200m pull 200m kickCool down 200m
STRENGTH 3
BIKE 60 min Z1/2Warm up 10 min4 x 6 min Z3 4 min
Z2Cool down 10 min
RUN 45 min Z1/2
SWIM 60 min Z1/2Warm up 600m3x300m 30 sec RI
2x200m 20 sec RI4x100m 15 sec RICool down 200m
RUN 45 min Z1/2inc 5 x 4 min Z3 2min recovery
BIKE 45 min Z1/2Warm up 10 min6 x 3 min Z4 2 minZ1Cool down 5 min
STRENGTH 3 RUN 60 min Z1/2
SWIM 45 min Z1/2
Warm up 400m6x150m even pace4x75m descend4x25m sprintCool down 300m
BIKE 2:00 hrs Z1/2Move into Z3/4 onclimbs as needed
Week 15
10 hrs
SWIM 45 min Z1/2Warm up 400m2x400m @T + 20s1x400m @ T1x400m @ T -10s200m pull 200m kickCool down 200m
STRENGTH 3
BIKE 60 min Z1/2Warm up 10 min4 x 7 min Z3 3 minZ2Cool down 10 min
RUN 45 min Z1/2
SWIM 60 min Z1/2Warm up 600m2x200m 30 sec RI6x100m 20 sec RI2x150m pull 20 secRI4x25m fast kick
Cool down 200m
RUN 45 min Z1/2inc 4 x 5 min Z3 2min recovery
BIKE 45 min Z1/2Warm up 10 min6 x 4 min Z4 1 min
Z1Cool down 5 min
STRENGTH 3 RUN 60 min Z1/2
SWIM 45 min Z1/2Warm up 400m6x100m descend6x50m even pace6x25m sprint
Cool down 400m
BIKE 2:00 hrs Z1/2Move into Z3/4 onclimbs as needed
Week 16
6.5 hrs
STRENGTH 3 RUN 45 min Z1/2inc 6x30 sec strides
SWIM 60 min TestWarm up 600mCSS testCool down 400m
BIKE 45 min Z1/2Warm up 10 min10 x 15 sec jumps2:45 min spinCool down 5 min
RUN 45 min TestWarm up 10 min30 min TTCool down 5 min
SWIM 60 min Z1/2Warm up 400m16x100m descendCool down 400m
BIKE 1:30 hrs TestWarm up 30 min30 min TT30 min Z1/2
8/20/2019 16 Week Olympic Sprint Base Plan 10 Hours
http://slidepdf.com/reader/full/16-week-olympic-sprint-base-plan-10-hours 6/6
