Sprint Sample Training Sessions

A few sample training sessions from Dave Savage, use them as ideas to add to your training.   

Don’t forget to warm up beforehand!!!!!

Pool swim

  • 4 x 300m at race pace. 90 secs recovery between sets.
  • 2 x 500m at race pace. 120 secs recovery between sets.
  • 10 x 50m (30 secs recovery between sets) followed by 400m easy swim straight after last 50m.

Tips:

  • Practise a high recovering arm.
  • Don’t forget to breathe continually!
  • Breathing every 3rd stroke balances our stroke out nicely.

Open water

  • 30 mins as: Easy 10 mins / hard 5 mins / easy 5 mins / hard 10 mins.
  • 50 mins as: Easy 10 mins / hard 10 mins / easy 10 mins / hard 20 mins.
  • 30-40 mins as efficiently as possible. ‘Sight’ every 7 strokes.

Tips:

  • Don’t rely on others sense of direction! Assume responsibility yourself by ‘sighting’.
  • Swim in minimum of 2’s in open water.
  • Practise removal of wetsuit after every open water swim.

Bike

  • 10mile max effort (race pace) immediately followed by 5 mins EASY jog.
  • 1 hour at race pace. Out and back. Ie turning back on 30 mins. Try to get back faster than you went out! (called ‘negative splitting’).
  • 1 hour as high cadence ‘spin’. Minimum of 80rpm.
  • 90 min ‘fartlek’ hilly ride. Develops power. Attack the climbs / recover on the descents.
  • 80 min ride as: (6 x) easy 5 mins / hard 5 mins. 20 mins cool down.
  • 3 x 15 min max efforts. 5 mins recovery between each.

Run

  • 5 x 800m (or 5 x 4 min hard repeats). 90 secs recovery between each set.
  • 4 x 1000m (or 4 x 5 min hard repeats). 120 secs recovery between each set.
  • 60 min steady ‘tempo’ run. Aim to return home as fresh as possible.
  • Fast cadence session as:
  1. 8 x 100 meter sprints. 30 secs recovery between sets.
  2. 3 mins recovery.
  3. 4 x 200m. 60 secs recovery between sets.
  4. 2 mins recovery
  5. 2 x 400m. 80 secs recovery between sets.
  6. 1 min recovery
  7. 1 x 800m.
  • 40 min run as: 10 min warm up, hold race pace for 20 mins, 10 min recovery

Don’t forget those recovery drinks to replenish lost salts and minerals!!!

Online training programs are available from Savage Sports for £35 per month.

www.savagesports.co.uk