There is an article in the August 2014 edition of Runners World that more than caught my attention - it outraged me because the content went against everything I learned through my coaching certifications and the reams of endurance training books I had read. But, I allowed myself an open mind and, the information presented by the author, Alex Hutchinson, makes sense and actually I have unknowingly practiced it.
The "it" is tactical or strategic dehydration or, training dehydrated in order to trigger endurance-boosting adaptations in an athlete's blood. Like muscular fatigue and other training or life stresses, dehydration signals your body to make changes to fight the stress. If you are dehydrated during workouts for several days in a row, your body produces more blood plasma going through your arteries, making it easier to get oxygen-rich blood to your working muscles. How should you implement this into your training:
Train 90minutes of light effort without hydration for 5 days. This will boost blood-plasma volume by 8% - enough to lower race times by a few percentage points. This is best done 2-4weeks before race day. The goal for each workout is to dehydrate yourself by 1.5-2.5% of your bodyweight. Then, you must be good about refueling 10min. after your workout with a mix of carbs and protein, at a 4:1 ratio. You must also drink enough to return to normal hydration.
To be safe, don't experiment on a long ride that takes you far from home and carry water and/or cash for emergencies. Signs that you are straying into dangerous territory are headache, dizziness, muscle cramping, confusion, unusual fatigue and irritability.
6 x 100yds. done as 3 rounds of 2 x 100yds. First round=alt. 25kick/25swim Second round=alt. 25drill/25swim
Third round=100 swim
6 x 50yds. progress 1-3 and 4-6 - this progression should result in the last 50 of each set of 3 at almost max
6 x 150yds. done as 100yds. max on an interval that allows 5-10sec. rest + 50 recovery on the same interval as the 100
8 x 50yds. kick done as 2 rounds of 4 x 50yds. first 50 = moderate kick; second 50=25mod./25max; third=25sprint/25mod; fourth 50=sprint
4-6 x 125yds. pull - smooth and perfect s