Ido — training plan, September–December 2026

Updated 2026-09-21. Swim plan · the 18 swim workouts · gym plan · home version.

The week (Ido’s days, fixed 2026-09-21)
Sun Mon Tue Wed Thu Fri Sat
GYM B
deadlift day
SWIM A
hard · threshold
off / easy SWIM B
easy · technique
GYM A
leg press · bench · pull-ups
SWIM C
long · race pace
off

Race: Friday 30.10.2026, 4.5 km open water, no wetsuit. Gym in the morning, the swim the next day. Two hard swims a week (Mon, Fri); every gym set stops with 2 reps in reserve during the race block.

Swim plan

Paces and zones

Zone Pace per 100 m Heart rate Used in
Z1 easy CSS + 12–18 s (1:46–1:52) < 135 warm-ups, cool-downs, session B, drills
Z2 moderate / race pace CSS + 6–10 s (1:40–1:44 pool; open water hold the effort, ≈ 1:48–1:55) 140–152 long swims (session C)
Z3 CSS (threshold) CSS ± 1 s (1:33–1:35) 150–160 session A repeats
Z4 VO2 CSS − 5–8 s (1:26–1:29) on 50–100 m 160+ short blocks in session A, even weeks

Heart rate in water is about 10 beats lower than on land for the same effort; the numbers above are swim numbers from the 2026-09-17 session (max seen 167).

Race target: finish ≈ 1 h 20 – 1 h 27 min, HR 145–152, negative split.

The weekly structure

Ido’s week: swim Mon / Wed / Fri, gym Sun / Thu (Gym plan). The Israeli week starts on Sunday, so the table runs Sun → Sat.

Day Session Zone Time
Sun Gym B — deadlift day (Gym plan) 60 min
Mon A — threshold (odd weeks) / threshold + VO2 (even weeks) Z3 (+Z4) 50–60 min
Tue off, or easy ride / walk
Wed B — technique, stroke rate 26–30, sighting, both-side breathing Z1–Z2 45 min
Thu Gym A — leg press, bench, pull-ups 60 min
Fri C — long swim, negative split, race pace; open water from week 3 Z2 40–95 min
Sat off

Rules: A and C are the only hard swims, 4 days apart (Mon → Fri) and 3 days back (Fri → Mon). Each gym day sits the day before a swim, so: gym in the morning, swim the next day, and every gym set stops with 2 reps in reserve — the swim is the priority. If life removes a session, drop B or a gym day, never C. Sleep 7–9 h; protein about 1.6 g per kg per day (≈ 0.4 g/kg per meal); a hard day is followed by an easy day, always.

Week by week (Mon 21.09 → race Fri 30.10)

Week Dates A (Mon) B (Wed) C (Fri) Volume
1 21–26.09 (Mon 21.09 Yom Kippur — pools closed) CSS test moved to Wed 23.09: WU 800 → 400 m all-out, 10 min easy, 200 m all-out → CD 300. Set the zones. — (dropped this week; the test takes its slot) Fri 25.09: 2,500 m as 2 × 1,250, second faster ≈ 4.5 km
2 27.09–03.10 (Sukkot; Simchat Torah Sat 03.10) Mon 28.09: 10 × 100 @CSS, 20 s + VO2 6 × 50 Wed 30.09: 1,800 m Fri 02.10: 3,000 m continuous, last 1,000 faster ≈ 8 km
3 04–10.10 Mon 05.10: 5 × 300 @CSS, 30 s Wed 07.10: + 4 × 100 race starts Fri 09.10: 3,500 m open water, group, drafting on feet ≈ 9.5 km
4 — peak 11–17.10 Mon 12.10: CSS re-test + 6 × 100 @new CSS Wed 14.10: 1,800 m Fri 16.10: 4,500 m race rehearsal (14 days out, same weekday as the race): open water, race kit, no wetsuit, negative split, gel at 45 min ≈ 10.5 km
5 — taper (−45 %) 18–24.10 Mon 19.10: 6 × 100 @CSS + 4 × 50 fast Wed 21.10: 1,600 m easy, 4 × 50 fast Fri 23.10: 2,000 easy + 500 at race pace ≈ 6 km
6 — race week (−60 %) 25–31.10 Mon 26.10: 4 × 100 @CSS + 4 × 25 fast Wed 28.10: 1,200 m easy + 4 × 50 fast Fri 30.10: RACE ≈ 2.5 km + race

Gym on Sun + Thu every week (week 1: Thu 24.09 only; Sun 25.10 light; nothing on Thu 29.10) — see the race-week rules on Gym plan. The taper is 14 days from the rehearsal on 16.10 to the race — at the top of the 8–14-day window from the meta-analysis, so week 5 keeps the fast pieces. The VO2 block appears once (week 2) because the block is short; week 4’s hard day is the re-test.

Expected result on 30.10 with this block: 1:39–1:43 /100 m pool-equivalent, i.e. ≈ 1 h 22 – 1 h 28 in open water without a wetsuit (drafting well saves a few minutes). The 1:30 target stays a 6–9-month project (see below); the week-4 re-test shows where it stands.

Nutrition at 76 kg

Race day

  1. Start below race effort for the first 400–500 m; let the fast starters go.
  2. Find feet of a swimmer of your speed within the first kilometre and sit 0.5 m behind them (11 % less oxygen cost); leave them only if they slow you down.
  3. Sight every 6–8 strokes with the eyes only; breathe to both sides so waves and sun do not dictate the side.
  4. Middle at Z2 effort, HR 145–152.
  5. Gel or 200 ml drink at 45 minutes if the course has a feed point or a personal boat.
  6. Last 1,000 m: raise the stroke rate (this is what the 5 km study’s open-water swimmers did), last 300 m all-out.

Swim workouts

How to read a table: interval = swim; warmup / cooldown = easy swim; rest = stand at the wall for that time; a bold n × line repeats the indented steps below it. Pool 25 m. Zones from the CSS test: Z1 = CSS+12–18 s /100 m, Z2 race pace = CSS+6–10 s, Z3 = CSS, Z4 = CSS−5–8 s (with CSS ≈ 1:34: Z1 1:46–1:52, Z2 1:40–1:44, Z3 1:33–1:35, Z4 1:26–1:29).

Which session on which day

Gym sessions are on Gym plan (Sun = deadlift day B, Thu = leg press / bench / pull-ups day A). The dryland workout at the end of this page is the no-gym fallback only.

Week Sun Mon Wed Thu Fri
1 (21–26.09) Yom Kippur W1 A — CSS test gym W1 C — 2 × 1,250
2 (27.09–03.10) gym W2 A — 10 × 100 + VO2 W2 B gym W2 C — 3,000
3 (04–10.10) gym W3 A — 5 × 300 W3 B (race starts) gym W3 C — 3,500 open water
4 (11–17.10) gym W4 A — CSS re-test + 6 × 100 W4 B gym (light) W4 C — 4,500 rehearsal
5 (18–24.10) gym (2 sets) W5 A — 6 × 100 + 4 × 50 fast W5 B (taper) gym (2 sets) W5 C — 2,000 + 500
6 (25–31.10) gym (light) W6 A — 4 × 100 + 4 × 25 fast W6 B (taper) nothing RACE Fri 30.10

The workouts

4.5k W1 A · CSS test 400 + 200

2000 m · about 55 min. Week 1: critical swim speed test. Swim 400 m and 200 m at full effort with 10 min easy between. CSS per 100 m = 100 × (T400 − T200) / 200. Set zones from it: Z1 = CSS+12–18 s, Z2 race pace = CSS+6–10 s, Z3 = CSS, Z4 = CSS−5–8 s.

step what note
warmup 600 m free easy, then 4 × 25 build
4 ×
   interval 25 m free build to fast
   rest rest 20 s
rest rest 60 s
interval 400 m free 400 m ALL OUT — note the time
interval 400 m free 10 min very easy (any stroke)
interval 200 m free 200 m ALL OUT — note the time
cooldown 300 m any stroke easy. CSS pace = 200 / (T400 − T200) seconds per metre

4.5k W1 B · technique

1800 m · about 45 min. Easy day (zone 1–2), week 1: drills, stroke rate 26–30 per minute, sighting with the eyes only every 6–8 strokes, breathing to both sides. This session is never hard.

step what note
warmup 400 m free Z1 easy
8 ×
   interval 50 m drill catch-up / fingertip drag / single arm / 6-kick switch
   rest rest 15 s
8 ×
   interval 100 m free Z1–Z2. every 2nd 100: stroke rate 26–30, sight every 6–8 strokes
   rest rest 20 s
cooldown 200 m any stroke easy, breathe both sides

4.5k W1 C · long 1250 + 1250

2900 m · about 55 min. Hard day 2, week 1: long swim 1250 + 1250 m, NEGATIVE SPLIT — first quarter below race pace, last 1,000 m with a higher stroke rate. Pool pace 1:40–1:44 /100 m; in open water hold the effort (HR 145–152), not the pace. Second half faster than the first.

step what note
warmup 300 m free easy
interval 1250 m free first part: below race pace
interval 1250 m free Z2 race pace 1:40–1:44 /100 m, HR 145–152
cooldown 100 m any stroke easy

4.5k W2 A · 10×100 @1:34 + 6×50 VO2

2100 m · about 58 min. Hard day 1, week 2: 10 × 100 m at CSS (1:34 /100 m), 20 s rest, then 6 × 50 fast (VO2max block). HR 150–160 on the repeats. Easy day tomorrow.

step what note
warmup 300 m free easy
4 ×
   interval 50 m drill drill: catch-up / fingertip drag
   rest rest 15 s
4 ×
   interval 25 m free fast
   rest rest 20 s
10 ×
   interval 100 m free Z3: hold 1:34 /100 m (CSS)
   rest rest 20 s
rest rest 90 s
6 ×
   interval 50 m free Z4 VO2: fast, CSS −5–8 s per 100
   rest rest 30 s
cooldown 200 m any stroke easy

4.5k W2 B · technique

1800 m · about 45 min. Easy day (zone 1–2), week 2: drills, stroke rate 26–30 per minute, sighting with the eyes only every 6–8 strokes, breathing to both sides. This session is never hard.

step what note
warmup 400 m free Z1 easy
8 ×
   interval 50 m drill catch-up / fingertip drag / single arm / 6-kick switch
   rest rest 15 s
8 ×
   interval 100 m free Z1–Z2. every 2nd 100: stroke rate 26–30, sight every 6–8 strokes
   rest rest 20 s
cooldown 200 m any stroke easy, breathe both sides

4.5k W2 C · long 3000

3400 m · about 64 min. Hard day 2, week 2: long swim 3000 m, NEGATIVE SPLIT — first quarter below race pace, last 1,000 m with a higher stroke rate. Pool pace 1:40–1:44 /100 m; in open water hold the effort (HR 145–152), not the pace. Last 1,000 faster.

step what note
warmup 300 m free easy
interval 3000 m free Z2 race pace 1:40–1:44 /100 m, HR 145–152
cooldown 100 m any stroke easy

4.5k W3 A · 5×300 @1:35

2300 m · about 50 min. Hard day 1, week 3: 5 × 300 m at CSS (1:35 /100 m), 30 s rest. HR 150–160 on the repeats. Easy day tomorrow.

step what note
warmup 300 m free easy
4 ×
   interval 50 m drill drill: catch-up / fingertip drag
   rest rest 15 s
4 ×
   interval 25 m free fast
   rest rest 20 s
5 ×
   interval 300 m free Z3: hold 1:35 /100 m (CSS)
   rest rest 30 s
cooldown 200 m any stroke easy

4.5k W3 B · technique + race starts

2200 m · about 45 min. Easy day (zone 1–2), week 3: drills, stroke rate 26–30 per minute, sighting with the eyes only every 6–8 strokes, breathing to both sides. This session is never hard.

step what note
warmup 400 m free Z1 easy
8 ×
   interval 50 m drill catch-up / fingertip drag / single arm / 6-kick switch
   rest rest 15 s
8 ×
   interval 100 m free Z1–Z2. every 2nd 100: stroke rate 26–30, sight every 6–8 strokes
   rest rest 20 s
4 ×
   interval 100 m free first 25 fast (race start), then settle to Z2
   rest rest 30 s
cooldown 200 m any stroke easy, breathe both sides

4.5k W3 C · long 3500 OW

3900 m · about 73 min. Hard day 2, week 3: long swim 3500 m, NEGATIVE SPLIT — first quarter below race pace, last 1,000 m with a higher stroke rate. Pool pace 1:40–1:44 /100 m; in open water hold the effort (HR 145–152), not the pace. NO WETSUIT (race rule): expect about 5 s /100 m slower than the pool; sight every 6–8 strokes; draft 0.5 m behind feet. Open water, in a group, no wetsuit: swim on feet 0.5 m back (drafting).

step what note
warmup 300 m free easy
interval 3500 m free Z2 race pace 1:40–1:44 /100 m, HR 145–152
cooldown 100 m any stroke easy

4.5k W4 A · CSS test 400 + 200 + 6×100

2600 m · about 55 min. Week 4: critical swim speed test. Swim 400 m and 200 m at full effort with 10 min easy between. CSS per 100 m = 100 × (T400 − T200) / 200. Set zones from it: Z1 = CSS+12–18 s, Z2 race pace = CSS+6–10 s, Z3 = CSS, Z4 = CSS−5–8 s.

step what note
warmup 600 m free easy, then 4 × 25 build
4 ×
   interval 25 m free build to fast
   rest rest 20 s
rest rest 60 s
interval 400 m free 400 m ALL OUT — note the time
interval 400 m free 10 min very easy (any stroke)
interval 200 m free 200 m ALL OUT — note the time
rest rest 120 s
6 ×
   interval 100 m free Z3 at the NEW CSS
   rest rest 20 s
cooldown 300 m any stroke easy. CSS pace = 200 / (T400 − T200) seconds per metre

4.5k W4 B · technique

1800 m · about 45 min. Easy day (zone 1–2), week 4: drills, stroke rate 26–30 per minute, sighting with the eyes only every 6–8 strokes, breathing to both sides. This session is never hard.

step what note
warmup 400 m free Z1 easy
8 ×
   interval 50 m drill catch-up / fingertip drag / single arm / 6-kick switch
   rest rest 15 s
8 ×
   interval 100 m free Z1–Z2. every 2nd 100: stroke rate 26–30, sight every 6–8 strokes
   rest rest 20 s
cooldown 200 m any stroke easy, breathe both sides

4.5k W4 C · long 4500 OW

4900 m · about 91 min. Hard day 2, week 4: long swim 4500 m, NEGATIVE SPLIT — first quarter below race pace, last 1,000 m with a higher stroke rate. Pool pace 1:40–1:44 /100 m; in open water hold the effort (HR 145–152), not the pace. NO WETSUIT (race rule): expect about 5 s /100 m slower than the pool; sight every 6–8 strokes; draft 0.5 m behind feet. RACE REHEARSAL 14 days out, same weekday as the race: open water, race kit, NO wetsuit, negative split, gel at 45 min. Note the time.

step what note
warmup 300 m free easy
interval 4500 m free Z2 race pace 1:40–1:44 /100 m, HR 145–152
cooldown 100 m any stroke easy

4.5k W5 A · 6×100 @1:34 + 4×50 fast

1600 m · about 58 min. Hard day 1, week 5: 6 × 100 m at CSS (1:34 /100 m), 20 s rest, then 4 × 50 fast (taper: less volume, same speed). HR 150–160 on the repeats. Easy day tomorrow.

step what note
warmup 300 m free easy
4 ×
   interval 50 m drill drill: catch-up / fingertip drag
   rest rest 15 s
4 ×
   interval 25 m free fast
   rest rest 20 s
6 ×
   interval 100 m free Z3: hold 1:34 /100 m (CSS)
   rest rest 20 s
rest rest 60 s
4 ×
   interval 50 m free fast — keep the speed during the taper
   rest rest 30 s
cooldown 200 m any stroke easy

4.5k W5 B · technique (taper)

1600 m · about 45 min. Easy day (zone 1–2), week 5: drills, stroke rate 26–30 per minute, sighting with the eyes only every 6–8 strokes, breathing to both sides. This session is never hard.

step what note
warmup 400 m free Z1 easy
8 ×
   interval 50 m drill catch-up / fingertip drag / single arm / 6-kick switch
   rest rest 15 s
4 ×
   interval 100 m free every 2nd 100: stroke rate 26–30, sight every 6–8 strokes
   rest rest 20 s
4 ×
   interval 50 m free fast — keep the intensity during the taper
   rest rest 30 s
cooldown 200 m any stroke easy, breathe both sides

4.5k W5 C · long 2000 + 500

2900 m · about 55 min. Hard day 2, week 5: long swim 2000 + 500 m, NEGATIVE SPLIT — first quarter below race pace, last 1,000 m with a higher stroke rate. Pool pace 1:40–1:44 /100 m; in open water hold the effort (HR 145–152), not the pace. Taper: 2,000 easy then 500 at race pace.

step what note
warmup 300 m free easy
interval 2000 m free first part: below race pace
rest rest 60 s
interval 500 m free Z2 race pace 1:40–1:44 /100 m, HR 145–152
cooldown 100 m any stroke easy

4.5k W6 A · 4×100 @1:34 + 4×25 fast

1300 m · about 58 min. Hard day 1, week 6: 4 × 100 m at CSS (1:34 /100 m), 30 s rest, then 4 × 25 fast (taper: less volume, same speed). HR 150–160 on the repeats. Easy day tomorrow.

step what note
warmup 300 m free easy
4 ×
   interval 50 m drill drill: catch-up / fingertip drag
   rest rest 15 s
4 ×
   interval 25 m free fast
   rest rest 20 s
4 ×
   interval 100 m free Z3: hold 1:34 /100 m (CSS)
   rest rest 30 s
rest rest 60 s
4 ×
   interval 25 m free fast — keep the speed during the taper
   rest rest 30 s
cooldown 200 m any stroke easy

4.5k W6 B · technique (taper)

1200 m · about 45 min. Easy day (zone 1–2), week 6: drills, stroke rate 26–30 per minute, sighting with the eyes only every 6–8 strokes, breathing to both sides. This session is never hard.

step what note
warmup 400 m free Z1 easy
8 ×
   interval 50 m drill catch-up / fingertip drag / single arm / 6-kick switch
   rest rest 15 s
4 ×
   interval 50 m free fast — keep the intensity during the taper
   rest rest 30 s
cooldown 200 m any stroke easy, breathe both sides

4.5k D · dryland shoulders + core

about 20 min. Masters swimmers: shoulder is the most common injury; a corrective programme cut upper-limb injuries by 44 %. Light band, slow tempo, Mon + Thu. Stop anything that hurts the front of the shoulder.

step what note
interval 15 reps Banded external rotation
rest rest 20 s
interval 15 reps Banded Face Pulls
rest rest 20 s
interval 12 reps Floor Y raise
rest rest 20 s
interval 15 reps Row
rest rest 20 s
interval 10 reps Dead Bug
rest rest 20 s
interval 1 reps Plank
rest rest 20 s
interval 12 reps Superman from floor
rest rest 20 s
interval 15 reps Glute Bridge
rest rest 20 s
interval 15 reps Banded external rotation
rest rest 20 s
interval 15 reps Banded Face Pulls
rest rest 20 s
interval 12 reps Floor Y raise
rest rest 20 s
interval 15 reps Row
rest rest 20 s
interval 10 reps Dead Bug
rest rest 20 s
interval 1 reps Plank
rest rest 20 s
interval 12 reps Superman from floor
rest rest 20 s
interval 15 reps Glute Bridge
rest rest 20 s

Gym plan

Week-1 loads (Ido’s numbers)

Lift Ido’s reference Week 1 = the same Estimated 1RM (Epley) Working sets sit at
Deadlift 70 kg × 12 × 3 3 × 12 @ 70 kg ≈ 98 kg 71 %
Bench press 60 kg × 8 × 3 3 × 8 @ 60 kg ≈ 76 kg 79 %
Leg press 100 kg × 12 × 3 3 × 12 @ 100 kg ≈ 140 kg 71 %
Pull-ups 8 × 3 (body weight 76 kg) 3 × 8
Incline dumbbell curl 10 kg × 8 × 3 3 × 8 @ 10 kg per hand ≈ 13 kg 79 %

The week

Day What Notes
Sun Gym B — deadlift, incline press, rows Morning. Next day is the threshold swim: short intervals with rest, the swim that tolerates a hinge the day before best
Mon Swim A — hard (threshold / CSS)
Tue off, or 30–40 min easy ride / walk
Wed Swim B — easy technique
Thu Gym A — leg press, bench, pull-ups Morning. No deadlift here: the long swim is tomorrow
Fri Swim C — long, race pace (open water from week 3)
Sat off

Both gym days sit the day before a swim, so two rules carry the week: (1) gym in the morning, swim the next day — about 24 h, never less than 6 h; (2) every gym set stops with 2 reps in reserve in the race block. If a gym session must move, the free days are Tuesday and Saturday — never onto a swim day, and never two gym days in a row (Saturday + Sunday is not allowed; if Thursday’s session goes to Saturday, Sunday’s goes to Tuesday).

Week 1 is short: Sun 20.09 has passed and Mon 21.09 is Yom Kippur, so week 1 is Gym A on Thu 24.09 only (the swims: CSS test Wed 23.09, long swim Fri 25.09). From Sun 27.09 the full rhythm: Gym B Sunday, Gym A Thursday.

Warm-up — both sessions, 8 minutes

  1. 4 min easy on bike or rower.
  2. Band external rotation 2 × 15 per side · band face pulls 2 × 15 · floor Y raise 1 × 12.
  3. Two ramp sets on the first lift of the day (empty bar/half load × 8, then 75 % × 4).

Session A — Thursday (about 60 min)

# Exercise Sets × reps (range) Week-1 load Rest Why / note
1 Leg press 3 × 12 (10–15) 100 kg 2–3 min Knee-dominant legs without loading the spine the day before the long swim
2 Barbell bench press 3 × 8 (6–10) 60 kg 2–3 min Grip just wider than shoulders, elbows ~45°, shoulder blades pulled back — the shoulder-safe bench
3 Pull-ups 3 × 8 (6–10) body weight 2–3 min The swim pull. Full hang at the bottom, chest to the bar. When 3 × 10 is easy: add 2.5–5 kg on a belt or between the feet
4 Bulgarian split squat (rear foot on a bench) 3 × 10 per leg (8–12) 2 × 10 kg dumbbells (starting guess — adjust in session 1) 90 s One leg at a time: hip stability for the kick, balances the leg press
5 One-arm dumbbell row 3 × 10 per arm (8–12) 22 kg (starting guess) 90 s Horizontal pull; the second pull of the day, so pulls outnumber pushes. Day before the long swim: stop at 2 RIR
6 Incline dumbbell curl 3 × 8 (8–12) 10 kg per hand 60 s Ido’s reference exercise; slow lowering (3 s)
7 Core: dead bug 3 × 10 per side + side plank 2 × 30 s per side 30 s Trunk stiffness for the streamline; from Dryland D

Session B — Sunday (about 60 min)

# Exercise Sets × reps (range) Week-1 load Rest Why / note
1 Deadlift 3 × 12 (8–12) 70 kg 3 min The hinge: glutes, hamstrings, whole back. Neutral spine, bar against the shins, push the floor away. Ramp: 20 × 10, 40 × 6, 60 × 3 before the work sets
2 Incline dumbbell press (30°) 3 × 10 (8–12) 2 × 20 kg (starting guess) 2 min Second push of the week; dumbbells let the shoulders find their own path
3 Lat pulldown, shoulder-width underhand grip — or chin-ups if there is no cable stack 3 × 10 (8–12) 55 kg on the stack (starting guess) 2 min Vertical pull #2; a different grip from Thursday’s pull-ups
4 Goblet squat (dumbbell or kettlebell held at the chest) 3 × 12 (10–15) 20 kg (starting guess) 90 s Knee-dominant legs, light on the back after the deadlift
5 Seated cable row — or chest-supported dumbbell row 3 × 12 (10–15) 50 kg (starting guess) 90 s Horizontal pull #2: mid-back and rear shoulder, the anti-“swimmer’s posture” muscles
6 Straight-arm pulldown — or dumbbell pullover on a bench 3 × 12 (10–15) 25 kg (starting guess) 60 s The freestyle pull pattern with a straight arm: lats without the biceps
7 Core + glutes: Pallof press 3 × 10 per side (or plank 3 × 45 s) + banded glute bridge 2 × 15 30 s From Dryland D

“Starting guess” loads: in the first session, find the weight that leaves 2 reps in reserve at the top rep and write it down — that is the week-1 load from then on.

The progression rule (double progression)

  1. Every set stops at 1–2 reps in reserve. Reps are counted; the number is written down.
  2. Stay at a load until all three sets reach the top of the range with 1–2 RIR.
  3. Then add: barbell upper body +2.5 kg, deadlift +5 kg, leg press +10 kg, dumbbells +2 kg per hand, pull-ups +2.5 kg (or +1 rep per set until 10, then load), cable stack one plate. Reps drop back to the bottom of the range and climb again.
  4. If a lift stalls for three sessions in a row: keep the load, add one set for two weeks, or drop 10 % and climb back. Never add load and reps in the same week.
  5. Deload every 6th week: 2 sets per exercise, −20 % load, same exercises. The race taper below is the first deload; the next one is the week of Sun 13.12.
  6. Over the months the barbell lifts move to heavier, shorter sets — the swim-transfer finding: e.g. deadlift 3 × 8 at 90 kg rather than 3 × 15 at 70.

The race weeks (until Fri 30.10.2026)

Week Dates Gym
1 21 – 26.09 Thu 24.09: Session A (the only gym day this week)
2–3 (build) 27.09 – 10.10 The plan as written: Sun B, Thu A. Progress by the rule, but 2 RIR, not 1 — the swim is the priority
4 (peak) 11 – 17.10 Sun 11.10: B as written. Thu 15.10: A with 2 sets, no leg press — the 4,500 m rehearsal is on Fri 16.10
5 (taper, swim −45 %) 18 – 24.10 Sun B + Thu A, 2 sets each, same loads, 3 RIR
6 (race week) 25 – 31.10 Sun 25.10 only: Session B without the deadlift (goblet squat instead), 2 sets, −20 %. Nothing on Thu 29.10. Race Fri
after the race from Sun 01.11 Week of 01.11 = 2 sets (recovery), then full progression

Eating and sleeping around it

Protein 1.6–2.0 g per kg = 120–150 g a day, 25–40 g within two hours after the gym (a shake, or 200 g cottage cheese / 150 g chicken). On gym days that follow a swim, eat a carbohydrate meal between the two. Sleep 7–9 h; a poor night → keep the session, drop a set from each exercise.

Home version

Equipment (Ido, 2026-09-21): two dumbbells of 10 kg, a barbell, a pull-up bar, and the band from the shoulder routine. (Assumed: the barbell has no or few plates — if it can be loaded to 40 kg or more, use the barbell options marked ⊕.) Also useful: a sturdy chair or step, a backpack, and two chairs to lay the barbell across for inverted rows.

The backpack rule (how 10 kg dumbbells keep progressing)

Bodyweight moves get harder in a fixed order, one step at a time, when 3 sets reach the top of the range with 1 RIR:

Warm-up — the same 8 minutes as at the gym

4 min easy (stairs, skipping, jumping jacks) · band external rotation 2 × 15 per side · band face pulls 2 × 15 · floor Y raise 1 × 12 · one easy set of the first exercise.

Home A — replaces Gym A (Thursday): legs, push, pull-ups (about 50 min)

# Gym exercise Home version Sets × reps (range) Load / step Rest
1 Leg press Bulgarian split squat (rear foot on a chair) 3 × 12 per leg (10–15) 2 × 10 kg, 3 s down 90 s
2 Bench press Push-ups, current ladder step 3 × 12 (10–20) start: hands on the dumbbells, feet on the floor 2 min
3 Pull-ups Pull-ups (the same) 3 × 8 (6–10) body weight; ladder when 3 × 10 2–3 min
4 Split squat Single-leg Romanian deadlift 3 × 10 per leg (8–12) 2 × 10 kg, 3 s down, 2 RIR 90 s
5 One-arm row Inverted row under the barbell on two chairs — or one-arm row 10 kg with a 2-s squeeze at the top 3 × 12 (10–15) / 3 × 15–20 body weight; feet on a chair = harder 90 s
6 Incline curl Curl seated on a chair, leaning back 3 × 8 (8–12) 2 × 10 kg, 3 s down 60 s
7 Core Dead bug 3 × 10 per side + side plank 2 × 30 s per side 30 s

Home B — replaces Gym B (Sunday): hinge, incline push, rows (about 50 min)

# Gym exercise Home version Sets × reps (range) Load / step Rest
1 Deadlift Single-leg RDL 3 × 12 per leg + hip thrust (shoulders on the couch, a dumbbell on the hips) 3 × 15 — or ⊕ barbell RDL 3 × 12–15 if the bar can carry 40 kg+ as listed 2 × 10 kg, 3 s down, 2 RIR 2 min
2 Incline dumbbell press Pike push-ups (hips high, head towards the floor; feet on a chair = harder) — or feet-elevated push-ups 3 × 10 (8–12) / 3 × 15 (12–20) body weight 2 min
3 Lat pulldown / chin-ups Chin-ups (underhand) 3 × 8 (6–10) body weight; ladder when 3 × 10 2–3 min
4 Goblet squat Dumbbell squat, dumbbells at the shoulders, 3 s down + step-ups on a chair 2 × 12 per leg 3 × 15 (12–20) + 2 × 12 2 × 10 kg 90 s
5 Seated cable row Inverted row (feet up) — or band row with the band around a pole 3 × 12 (10–15) body weight 90 s
6 Straight-arm pulldown Floor pullover with one dumbbell, arms nearly straight — or band straight-arm pulldown from a door anchor 3 × 12 (12–15) 10 kg, 3 s back 60 s
7 Core + glutes Pallof press with the band 3 × 10 per side (or plank 3 × 45 s) + banded glute bridge 2 × 15 30 s

Rules that stay the same as at the gym