1- TRAINING PLAN 

How to access Envol training plans?  

Training plans are shared on Training Peaks.  Click on the link to connect with the coach, Nicolas Remires

Follow the instructions from TrainingPeaks to create your account or link your account.  The coach will add you to the ENVOL training plans.  

Training sessions will appear in your calendar.  

How to arrange your training calendar ?  

The coach is updating the calendar and plans 2-3 weeks in advance.  

The recommendation for you is to have a look at your schedule and prepare your coming  week/days. Make some changes. It will affect only your calendar. You can also add some  other activities if you do more.  

• Delete the sessions that are not interesting to you  
• Move the sessions to different days to accommodate your schedule 

2- SWIMMING SESSION 

Swimming sessions are written following certain codes. You will get used to it. If you are still  not understanding after reading this paragraph, please contact us.  

Examples 

Every session is starting with a Warm Up. It is important to have your routines. Some of you  prefer to use snorkels or fins to perfectly set their position, do it. Some prefer not using any  gear, this is also fine. Try to respect the warm up distances as it is important to spend the  time activating the body before the intensive sets.  

WU: 800 

200 z1 (25 fr / 25 bk) r10 

4x 50 sculling drill r10 

4x 50 single arm r10 

200 fins z2 focus technique 

In the example of Warm Up above, we can read that the warm up is 800m long, starting with  200m in zone 1 (see paragraph 4), mixing 25m of freestyle and 25m of backstroke. The rest  between the drills is 10 seconds.  

After the first 200m, some drills are scheduled by block of 4x 50m: sculling and single arm  with 10 seconds rest in between the 50m. (see paragraph 5)  

Finally, with the use of the fins, you will swim 200m in zone 2 keeping a technical focus.  After the warm up, there is usually a Pre Set or a Kick Set or the Main Set of the session.  

MAIN SET: 1800 

300 z4 pullpad 

6×50 z1 pull ankle pad band r10 

2x 150 z4 pullpad r45 

6×50 z1 pull ankle pad band r10 

3x 100 z4 pullpad r45 

6×50 z1 pull ankle pad band r10 

200m easy choice focus technique

In the example of the Main Set above, we can read that the main set is 1800m long. It is  zone 4 efforts mixed with zone 1.  

You will start with 300m in zone 4 with the pullbuoy and the hand paddles, followed by 6x  50m in zone 1 with the pullbuoy set between the ankle and the hand paddles (add an elastic  band around your ankles) with a 10 seconds rest in between the 6 repetitions.  

• Codes used in Envol training plans 

Fr: Freestyle (crawl)

Bk: Backstroke

Br: Breaststroke

Fly: Butterfly

4N: Medley

1/S: a distance per swim (Fly/BK/BS/CR)

NC: without materials

R: Rest

Kick: Only using the legs (you can hold a kickboard in your hands and add fins)

PP: Pullbuoy and hand paddles

Pull: Pull buoy

Band: Elastic band to put around your ankles

Sn: Snorkel

Progressive 1 to 4: 1st effort is easy, 2nd one is a bit harder, 3rd is harder, 4th is the hardest one.

—–

Aero: well swam, long and extended, focus technique

z1: zone 1 warm up (recovery, Easy speed)

z2: zone 2 focus technique (Aero, Moderate speed)

z3: zone 3 race pace (High performance endurance, critical speed, 200 to 2000m)

z4: zone 4 sprint (Anaerobic/Lactate, 50 to 200m)

z5: zone 5 super sprint (All out, Sprint, 15 to 25m)

• Training zones in swimming  

To calibrate your training it is important that you are training in the correct intensity zone.  We recommend you to do some test:  

• 400m hard to know your zone 3 pace  
• 50m full out to know your zone 4 pace  
• 1000m non-stop at comfortable pace to set the zone 2 pace  

You can do the test with and without gear. 

When you know your paces, with the use of the table below and the structure of the training  plan, you will get the optimum of the sessions. 

• Swimming drills appendix 

3- RUNNING SESSIONS  

Running sessions are written following certain codes. You will get used to it. If you are still  not understanding after reading this paragraph, please contact us.  

• Example: 

WU: 20-30min @60% ending with 5x 30/30 

SERIE: 

4x 3km @95-100% with 90” easy jog in between the reps 

WD to 90min 

For this specific session, you have to warm up for 20 to 30 minutes at 60%. The last minutes  of the warm up will be some 30 seconds acceleration mixed with 30 seconds walk or jog.  

The main set is a 4x 3km effort ran at 95 to 100%. The rest is 90 seconds between every  effort.  

After the main set, you will warm down to reach a total of 90 minutes. 

• Test yourself to know your training/racing paces. 

Same as in swimming, to optimise the sessions, you should follow some paces.  

The 3000m test is a good way to know your maximal aerobic performance. It will be your  100%. Warm up 15 to 30min. Run a 3000m on the track. Do the best time possible.  

The average pace of the 3000m is your 100%.  

This is the pace you can hold to run at VO2max, or maximal oxygen uptake. This is the  measurement of the maximum amount of oxygen a person can utilise during intense  exercise. 

Sessions like long efforts are usually run, at 95 to 100%. Short efforts are run at 110 to  130%.  

Warm up should be run at 60 to 75%. It is also important to do some accelerations at the  end of the warm-up.  

To be accurate, you should do the test a few times during the year.  

Example:  

You run a 3km test in 12min. This 4min/km average pace. This is your 100%.  For long efforts, you should run at 95-100% of 4min/km pace (=4,12min/km)  For short efforts, you should run at 120% of 4min/km pace (=3,12min/km)  For warm up, you should stay at 60% of 4min/km pace (=5,36min/km)