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Just about to start finks competitive plan next week and wondered if anyone had the list of swim sessions on excel they could email me?
I don;t think I've ever seen the swim session detailed in Excel format. Your best bet would be to buy the book if you haven't already done so and just write them up in Excel.
Sorry to disagree but I know someone did ..... it wont help that I cant remember who
Is this any good?
http://dl.dropbox.com/u/41547540/Don Fink Competitive Training Plan.xls
Thanks guys i found them in the book last night. Read it twice and still missed them. So much info to take it im reading it again
One of the bes bits of advice I was given last year was if you are following Fink re read the book regularly.. each time I read it I picked up some more information.
Agreed. I kept it in my kit bag so if I had a spare 5 mins I could find a useful nugget of info!
I am just re reading IronFit Secrets, (half iron distance) it is also worth getting a copy of.
I found and I know a number of other have that Fink is very short on bike miles particularly if you don't have a history in cycling. If you have years of century rides behind you and you need to concentrate on the run or swim I'm sure it's fine
The swim sessions are ok, I found them a bit hard to complete in 1hr and I managed the swim at Challenge Henley in 1:28 (not fast but not dead slow either). Nice to have a plan when you get in the pool and helps to reduce boredom.
Good book to keep dipping into as is "Going Long".
Ha! Hadn't realised you had totally missed the sets in the book
I essentially ignored most of the swim sessions, ended up doing a 1hr 35 mins swim. I didn't have a cycling history, followed the cycling sessions to the letter and managed 6hrs 58. Not setting the world on fire, but not too close to cut offs. Depends what you are after.
Im more confident in cycling than swimming so wii be looking at giving the swim sessions ago. Will be increasing the long rides on the weekend though aswell
... after all that, I cant actually open the dropbox link and I have lost my copy of the sets and the book is at home
Hold the front page ... I've found them
IM Training Swim Sets
Wu – warm up
Cd – cool down
DR – drills
Pull – Pull buoy
@20 – take 20 seconds rest
Perceived Effort – wu/cd/DR should be done at 65% to 70% and main sets at 80% to 85%.
Base Phase (weeks 1 – 10 ) Swim Sessions about 2.5k
Build Phase (weeks 11 – 20) swim sessions about 3.0k
6. 500 wu 8 x 50 DR 4 x 200 @20 sec 6 x 100 @ 15 sec 8 x 50 DR 300 cd
7 500 wu 8 x 50 DR 16 x 25 @10 sec 600 pull 16 x 25 @10 sec 8 x 50 DR 300 cd
8 500 wu 8 x 50 DR 10 x 50 @ 15 sec 4 x 100 @ 20 sec 10 x 50 @15 sec 8 x 50 DR 300 cd
9 500 wu 8 x 50 DR 200-300-400-500 @45 sec 8 x 50 DR 300 cd
10 500 wu 8 x 50 DR 7 x 125 @ 20 sec 7 x 75 @ 15 sec 8 x 50 DR 300 cd
11 3k straight swim at comfortable pace
Peak Phase (week 21 – 30 ) swim sessions about 3.5k
12 500 wu 8 x 50 DR 12 x 75 @ 20 sec 12 x 50 @ 15 sec 12 x 25 @ 10 sec 8 x 50 DR 300 cd
13 500 wu 8 x 50 DR 5 x 400 @ 45 sec 8 x 50 DR 300 cd
14 500 wu 8 x 50 DR 6 x (50+100+150) @ 20 sec 8 x 50 DR 300 cd
15 500 wu 8 x 50 DR 5 x 200 @ 30 sec 5 x 100 @ 20 sec 5 x 50 @ 10 sec 6 x 25 @ 5 sec 8 x 50 DR 300 cd
16 500 wu 8 x 50 DR 3 x 150 @ 20 sec 4 x 250 @ 30 sec 3 x 150 @ 20 sec 8 x 50 DR 300 cd
17 3.5k straight swim at comfortable pace.
be easier to add to excel now
Errrr silly question time - had an email telling me that to reduce drag from sinky legs you should do loads of kicking drills but.... Fink drills are all about arms?
Boing...I have the excel with the Just Finish, Intermediate and Competitive tabs in.The swim sets have numbers next to them (#21) - I take it these are the sets to complete on the day but my spread sheet does not have an index of the sets in.Does anyone have the swim sets please? Thanks