2007 Imua Training Plan Ii

6-Jan Crosstraining 13-Jan xtraining hike, bike, swim Level refers to HR output 20-Jan have fun HR= MAF HR 27-Jan eventually pick up 180-age=max efficient 3-Feb crosstraining and lifting program to MAF HR training rate 10-Feb first phase of 100's lifting 17-Feb 1 phase whole body 100's threshold means max effort 24-Feb 2nd phase specific body parts level 3-Mar crosstraining and begin to add paddling to mix 3rd phase maintenance not to be confused with 10-Mar 2nd phase of lifting program max efficient effort 17-Mar 24-Mar all practice include at least 15-20 minute warm up/cool down 31-Mar in addition to stated pieces 3rd phase of lifting program level tues Introduction to season filmed paddle HR wed one man night 65% thurs discuss filmed paddle and where we go from here focus on catch 65% sat 2x20 recap weeks learning 65% 1 7-Apr 3rd phase of lifting program level tues stroke training 65% wed one man night 65% thurs 4x10 min pieces 65% sat 2x20 recap weeks learning 65% 2 14-Apr 3rd phase of lifting program level tues stroke training 65% wed one man night 65% thurs 2x20 min pieces 65% sat 3x20 recap weeks learning 65% 3 21-Apr 3rd phase of lifting program level tues stroke training 65% wed one man night 65% thurs 3x20 min pieces 65% sat 1x60 recap weeks learning 65% 4 28-Apr 3rd phase of lifting program level tues stroke training few race starts 10x 30sec threshold wed one man night 65% thurs 1x60 min pieces Every 10th min 1 min of 100% 70% sat 3x30 recap weeks learning 70% 5 5-May 3rd phase of lifting program level tues stroke training few race starts 5x1min threshold wed one man night 70% thurs 4x10 min pieces Every 10th min 1 min of 100% 70% 6 12-May 12-May Crystal Pier Ironman San Diego Hanohano 3rd phase of lifting program level tues stroke training few race starts 10x 30sec threshold wed one man night 70% thurs 3x20 min pieces Every 10th min 1 min of 100% 70% 7 19-May 19-May Rig Run Ironman Carpinteria Ka Nai'A 3rd phase of lifting program level tues stroke training few race starts 10x1min threshold wed one man night 75% thurs 3x30 Every 10th min 1 min of 100% 75% sat 2x60 Every 10th min 1 min of 100% 70% 8 26-May May 26 No Race - Holiday 3rd phase of lifting program level tues stroke training few race starts 10x 30 sec threshold wed one man night 75% thurs 3x30 Every 10th min 1 min of 100% 75% 9 2-Jun 2-Jun Kahanamoku Klassic Ironman Marina Del Rey Marina Del Rey 3rd phase of lifting program level tues stroke training few race starts 5x 2 min threshold wed one man night 75% thurs 2x60 Every 20th min 1 min of 100% 75% 10 9-Jun 19-Jun Ventura Race Ironman Ventura Hokuloa 3rd phase of lifting program level tues stroke training few race starts 10x 30sec threshold wed one man night 70% thurs 3x20 min pieces Every 10th min 1 min of 100% 70% 11 16-Jun 16-Jun Pineapple Express/maybe coed raceIronman all boats Avila Beach Pale Kai - NEW RACE 3rd phase of lifting program level tues stroke training 60% wed one man night 60% thurs 2x20 min pieces 60% 12 23-Jun 23-Jun Ironman Champs Ironman San Diego Kai Elua 3rd phase of lifting program level tues stroke training 2x45 min pieces @65% 65% wed one man night 65% 11 thurs 2x20 min pieces 65% 13 30-Jun June 30 No Race - Holiday maintenance lifting level tues Dinner at Kona grill 65% 10 wed one man night 65% thurs 30 min dry land practice 1:30 at 65% 65% 14 7-Jul 7-Jul NAC Sprints Sprint Long Beach NAC Sunday Possible paddle back from Long Beach level tues 30 min dry land practice 1:30 at 65% 65% 9 wed one man night 65% thurs 2X60 @ 65% 65% 15 14-Jul 14-Jul Kahakai Sprints Sprint Long Beach Kahakai Sunday Possible paddle back from Long Beach level 8 tues 30 min dry land practice 1x1:30 at 65% 65% wed one man night 65% thurs 1x2:00@75% 75% 16 21-Jul 21-Jul SB State Sprints Nine Man Santa Barbara SBOCC mon tue A workout wed thurs B workout Friday sat possible change practice (base technique work) 17 28-Jul July 28 No Race - Open mon tue B workout wed thurs A workout Friday 18 4-Aug 4-Aug Whitey Harrison Nine Man Dana Point Dana Point mon tue possible change practice (base technique work) wed thurs A workout Friday Sat B workout 19 4-Aug no race mon tue A workout wed thurs B workout Friday 20 18-Aug 18-Aug Paopao 9-man Nine Man Oceanside OOCC mon tue A workout wed thurs B workout Friday Sat possible change practice (base technique work) 21 25-Aug no race mon tue wed thurs Friday 22 1-Sep 1-Sep Kona race mon tue 1.5 hours easy wed walk or ride easy one hour thurs 1 hou easy Friday walk 1/2 hour easy pace 23 8-Sep Sept 8/9 US Champs - Catalina Crossing Nine Man Newport Beach & Avalon SCORA Offshore

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