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OPTIMIZED BOOT-CAMP TRAINING PLAN
Improvement with a SwimFast ergometer requires some discipline.
If you are serious, follow an improvement training program.
The Training Platform Built For Data
A low-cost, multifaceted workout-interactive platform that allows your pre-programmed customized workouts to be displayed, counted, and ultimately re-uploaded to your Garmin Connect and Strava accounts, keeping all indoor and outdoor workouts in your training account. Workouts can be saved in
EXPERT GUIDELINES
THE ROTATIONAL RULE
Ideally, try to get three rotational workouts per week (an endurance, a technique and a strength session), with at least one day of recovery between each session. Repeat these workouts for at least three weeks, in each block.
ADAPTABILITY
If a workout is too hard, feel free to shorten the sets, increase the rest intervals or lower the flywheel resistance.
FORM INTEGRITY
Never compromise form and technique (high elbow catch and acceleration through the pull). Remember to adopt and maintain the basics of good technique using EVF Early Vertical Forearm. Only Perfect Practice makes Perfect!
DATA INTEGRATION
The Optimized version allows you to program, structure, record and empirically track improvement. [It is based upon FTP [Functional Threshold Power] determined by a Critical Power test.] It requires KayakPro Upgrade Bluetooth smart console to connect to the interactive iC Trainer platforms below.
Although it may be new for some, structured training using FTP thresholds offers the athlete maximized performance improvement benefits.
These platforms are 3rd party applications that your KayakPro SwimFast "connects to via the Upgrade Bluetooth console".
PROGRAM OVERVIEW
SAMPLE WORKOUTS
Sample base-line / familiarization workouts are here below, Endurance, Technique and Strength.
You can use these as your starting point.
The KayakPro 9-Week Boot Camp Training Program is run via icTrainer.
Ideally, try to get three rotational workouts per week (an endurance, a technique and a strength session), with at least one day of recovery between each session. Repeat these workouts for at least three weeks, in each block. If a workout is too hard, feel free to shorten the sets, increase the rest intervals or lower the flywheel resistance.
Never compromise form and technique (high elbow catch and acceleration through the pull).
9-WEEK PLAN
For the 9-week bootcamp Structured program , organized in 3 x 3-week blocks of workouts see below. Feel free to print the training programs to guide you. It may be somewhat challenging - but it will bring results! When training on your SwimFast using the 9-week plan, remember to adopt and maintain the basics of good technique using EVF Early vertical forearm. Only Perfect Practice make Perfect!
FORM & TECHNIQUE
Focused on establishing a consistent and technically correct stroke path. We utilize high-volume, low-resistance sets to build muscle memory and perfect the catch phase without early fatigue.
- CATCH EFFICIENCY
- HIGH ELBOW SETUP
STRENGTH & POWER
Emphasis shifts to building anaerobic capacity and raw pulling power. This phase introduces specific high-resistance intervals designed to increase the force generated during the mid-pull.
- ANAEROBIC THRESHOLD
- PEAK PULL TORQUE
PERFORMANCE &
SPEED
Refining top-end speed and race pace simulation. Includes tapering and sharpening to ensure peak performance. These workouts translate ergometer gains directly to the pool.
- RACE SIMULATION
- SPEED ENDURANCE
CP TEST
To construct your CP Base line. Use the Critical Power Test protocol at the bottom of the page, this. The formula at the below of the page will give you your Critical Power figure.
*If you use the icTrainer platform [recommended] your CP value, will be auto-calculated for you and inserted automatically into your icTrainer account profile.
Download and follow the CP icTrainer / KayakPro SwimFast template within the application.
SPECIFICALLY
DESIGNED
The Optimized Training Program is designed specifically for competitive swimmers and triathletes who require a structured approach to land-based conditioning.
This program requires access to a SwimFast Ergometer and Bluetooth Console
