Adding an extra bike ride to the 1/2 mary training plan

Eric

I would not hesitate to do another bike workout but I would incorporate some spin ups (100-120 rpms for 1-4 minutes) into that extra bike workout. Also some one leg pedaling would be great for form as well. Riding easy for 30 minutes - not sure I would even bother with that. Something with structure will go a long way to improving your bike split.

Why won't you stick with the plan the entire length of it?

Eric - you might want to look at the run, bike and swim focus plans. 
http://www.beginnertriathlete.com/discussion/training/trainingplans-list.asp?h=1&racetype=1&racesubtype=9&level=2  

And read this when you get a chance:
http://www.d3multisport.com/articles/sportrotate.html 

You need to spend 8 weeks minimum working on your weakness, then the next weakest sport, then go back and do your weakest sport again. That's 24 weeks or 6 months. Starting Nov 1 would put you at May 1 to begin balanced training (all 3 sports). Your fitness in your strongest sport will come fast.

EABonney - 2007-10-10 10:32 AM Mike: I have looked at the 8wk focus programs and the run and bike I could do easily. The issue is the swim is way to advanced for me. It starts out at 2200yds of swimming and goes up from there. I can't even swim 400yds without stopping. I can get in about 100yds and then I have to rest for 30 seconds or so before I head out again. Alot of this is because my forms stinks and to be honest I need lessons or I need to spend more time doing the TI drills, which was my intention for the winter before job troubles hit. I have looked at the 20wk winter maintance program that is desgined for Sprint level athletes. I have thought about starting in November of taking all the swim workouts and dropping them into my current 1/2 Mary workout plan. This would then focus alot on my two weakest sports and hopefully would at least get my swim upto somewhere around 1000-1200yds of constant swimming before the end of March. Then at that point I could kick into an Oly training progam since I would like to do at least one Oly next season. Thanks for all the advice!

I was at that point last year.  Keep after the swim.   Don't get caught-up in 2200 yards.  If all you can do is 100yd at a time, that's fine. My early work-outs were exactly that.  I'd maybe cover 800-1000yd doing sets of 50's, 100's and long recoveries.  Keep pushing the distance and work on form/technique.  You can do it!  Just plan on getting into the pool 3-4 times per week, as Mike said for 8 weeks.

Seriously, look at some of my logs from January.  Then note that I did a 1.2mi swim in 40min at Steelhead in August.  IT CAN BE DONE!!!

I did join a master's program in February and that helped a ton.  I got a little help with my stroke, but mostly they gave me a "push" to realize that I could go a lot further.

50m breast 2x100 free 4x50 free 50m breast

50m breast 25,50,75,100,100,75,50,25 free 6x25 stroke count (19,18,19,19,19,19) 50m right only 50m left only 2x50m paddles 100m breast

50m breast 200m free - MET GOAL 2x50m free 3X25m right hand only 3x25m left hand only 2x50m paddles 2x25m kick 50m breast

EABonney - 2007-10-10 8:32 AM Mike: I have looked at the 8wk focus programs and the run and bike I could do easily. The issue is the swim is way to advanced for me. It starts out at 2200yds of swimming and goes up from there. I can't even swim 400yds without stopping. I can get in about 100yds and then I have to rest for 30 seconds or so before I head out again. Alot of this is because my forms stinks and to be honest I need lessons or I need to spend more time doing the TI drills, which was my intention for the winter before job troubles hit. I have looked at the 20wk winter maintance program that is desgined for Sprint level athletes. I have thought about starting in November of taking all the swim workouts and dropping them into my current 1/2 Mary workout plan. This would then focus alot on my two weakest sports and hopefully would at least get my swim upto somewhere around 1000-1200yds of constant swimming before the end of March. Then at that point I could kick into an Oly training progam since I would like to do at least one Oly next season. Thanks for all the advice!

Eric

Like the above poster says - stick with it. I have athletes swim 30x in 30 days as well even if the 'easier' days are only 500 yards. Its amazing how quick you will get better at something (anything) if you do it for a month straight. Don't let the 2200 yards scare you - you'll have to start somewhere and if you can only complete 25% on the first day, no biggie. I bet by week 3 you'll be pretty close to hitting all the yardage.

Good luck!