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    May 17

    Run
    • 30m
    • -----
    • -----

    Run Base
    Endurance
    Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

    Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

      May 18

      Off!

        May 19

        Bike
        • 45m
        • -----
        • -----

        Bike Strength
        Strength
        45' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

        Swim
        • 45m
        • 2500.00 yards
        • -----

        Swim Endurance
        Form
        Long easy swim. Add drills to wu.
        WU: 400 swim
        MS: 400 pull, 400 w/paddles. 300 swim, 300 pull, 300 w/paddles. 6x50 fast on 60".
        CD: 100

        Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.

          May 20

          Bike
          • 1h 15m
          • -----
          • -----

          Bike Base
          Endurance
          75' ride on a flat course. Keep HR in Zone 1-2.

          Run
          • 15m
          • -----
          • -----

          Run Base
          Endurance
          Run 15' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

          Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

            May 21

            Swim
            • 1h 00m
            • 3200.00 yards
            • -----

            Swim Endurance
            Endurance
            WU: 300 & then 3x100 choice (free or non free).
            MS:
            4x200 pull with 30" rest
            8x100 with 15" rest
            200 kick
            6x100 on 10" rest
            CD: 200

            Strength
            • 45m

            • EXERCISE

              Sets
              Min
              reps
              Max
              reps
              Min
              wt.(lb)
              Max
              wt.(lb)
            • BACK - Bent-Arm Pulldown
              2
              12
              15
              0
              0
            • BACK - Seated row
              2
              12
              15
              0
              0
            • LEGS - 2 Leg Squats
              2
              12
              15
              0
              0
            • LEGS - Hamstring curl
              2
              12
              15
              0
              0
            • LEGS - Leg Extensions
              2
              12
              15
              0
              0
            • LEGS - Leg Press
              2
              12
              15
              0
              0

            Sets: 1-2
            Core #2 - 1x
            Speed Slow
            Recovery 1-1.5'

            Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

              May 22

              Bike
              • 55m
              • -----
              • -----

              Big Gear
              Power
              WU: 15'
              MS: 12x1' seated Big Gear - with 1' recovery.
              CD: 15'

              Run
              • 30m
              • -----
              • -----

              Run Base
              Endurance
              Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

              Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

                May 23

                Swim
                • 30m
                • 1500.00 yards
                • -----

                Form
                WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

                MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.

                CD: 200 easy alternating 50 pull, 50 swim.

                Strength
                • 45m

                • EXERCISE

                  Sets
                  Min
                  reps
                  Max
                  reps
                  Min
                  wt.(lb)
                  Max
                  wt.(lb)
                • BACK - Bent-Arm Pulldown
                  2
                  12
                  15
                  0
                  0
                • BACK - Seated row
                  2
                  12
                  15
                  0
                  0
                • LEGS - 2 Leg Squats
                  2
                  12
                  15
                  0
                  0
                • LEGS - Hamstring curl
                  2
                  12
                  15
                  0
                  0
                • LEGS - Leg Extensions
                  2
                  12
                  15
                  0
                  0
                • LEGS - Leg Press
                  2
                  12
                  15
                  0
                  0

                Sets: 1-2
                Core #1 - 2x
                Speed Slow
                Recovery 1-1.5'

                Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

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                srichards428's Training Plan


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