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June 9
June 10
June 11
- 30m
- -----
- -----
Easy swim, no technique.
June 12
- 50m
- 10.00 kms
- -----
Warm up 2km.
10 x 400 on 1m rest.
(around 3:40 pace)
Cool down 2km.
- 1h 20m
- 2600.00 meters
- -----
400 m warm up.
4x50 m (25 m. fast+25 m slow) p.20"
x3(4x50m technics p.20"+4x50 m tempo counting p.15"+100 m easy brestroke, backstroke)
6x50 kick p.15"
200 m cool down
June 13
- 1h 40m
- 40.00 kms
- -----
Doi Suthep.
4 X (30" fast+1:30" easy+1:00" fast+ 2:00" easy+1:30" fast + 2:30 easy)
- 1h 00m
- 2300.00 meters
- -----
400 m warm up
x3( 4x50 m technics p. 20" + 100 m tempo counting)
100 m easy backsroke or breststroke
400 m 80% intensity
3x100 kick
200 cool down
June 14
- 50m
- 10.00 kms
- -----
2-3 km warm up + 6 km tempo try to the 4:10/km + 1-2 km jogging
- 40m
- 2600.00 meters
- -----
400 warm up
800 m(50 fast+50 slow)
100 easy
x2(2x100 m. 80% p.30"+200 m 90 % p. 1:00')
6x50 kick
200 cool down.
June 15
- 1h 00m
- 2600.00 meters
- -----
400 m warm up.
4x50 m (25 m. fast+25 m slow) p.20"
x3(4x50m technics p.20"+4x50 m tempo counting p.15"+100 m easy brestroke, backstroke)
6x50 kick p.15"
200 m cool down
- 20m
Use this day to also get additional
schapopa's Training Plan
My friends
June 2012 
Volume
Actual vs Planned
Upcoming races
- Sahaviriya Bangkok Triathlon (Triathlon)7/7/2013 Bangkok,
- Poznan Triathlon (Triathlon)8/4/2013 Poznan,
- ITU Phuket Triathlon (Triathlon)11/9/2013 Phuket,
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1-3 hour ride on a flat course. Keep HR in Zone 1-2.
OPTIONAL RUN:
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3. This run can be 30'-90' long depending on fitness level.
OPTIONAL SWIM:
WU: 400 swim then 6x50 on 15" rest.
MS: 15x100 @T-pace + 3". Your rest is 15".
CD: 300 easy.
Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.