For those who have been faithfully following the Team TriUmph Swim Program both locally and overseas, we are currently at week 4 and will be entering into the 2nd Mesocycle (2nd phase) of the swim program.
Every mesocycle will feature different formats of intervals but within each mesocycle, the intervals will see a great degree of similarity and progression.
Wk 6.
200 WU
3800m (Time Trial)
100 WD
Td = 4100m
Wk 7
200 WU
500 x 3 (70%)
200 x 1 (Tempo)
300 x 2 ( 70%)
200 WD
Td = 2700m
Wk 8
200 WU
500 x 3 (70%)
200 x 1 (Tempo)
300 x 3 ( 70%, 70%, Tempo)
200 WD
Td = 3000m
Wk 9
200 WU
500 x 3 (70%)
200 x 1 (Tempo)
300 x 4 ( 70%, 80%,70%, 80% )
200 WD
Td = 3300m
Wk 10 (Death Session)
200 WU
500 x 3
200 x 2 (Tempo)
100 Wd
300 x 4 ( 70%, 80%,70%, 80% )
200 WD
Td = 3600m
Have a good day folks!
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4 comments:
wow, siong ah!!! Wk 7 onwards no recovery in between sets?
btw, tomorrow (6 Apr) is wk 3 cos we started wk 1 on 23 Mar :-)
oh ya, what's the focus of phase 2? endurance building?
yes no rest.. the sets are no problem for you guys..
focus, is endurance..
i hope you like the DEAth SESSion muAhahhAhhahahahaa
*there will be more to come, the kind that will leave you hands dead on monday tuesday and wednesday
haiyo, why everyone training so hard. i have not immersed myself in water since langkawi man! haha. bernard, how's ur training for tour de ghat coming?
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