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Salem,IL 
Today
Sunny High 86FLow 65F
  • Temp: 70F
  • Hum: 94%
  • W: 4mph NE
THURSDAY
Sunny
High 84F
Low 64F
FRIDAY
Partly Cloudy
High 87F
Low 68F
SATURDAY
Sunny
High 87F
Low 69F
SUNDAY
Sunny
High 87F
Low 69F

    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.

        May 24

        Bike
        • 40m
        • -----
        • -----

        Trainer
        Isolated Leg Training (ILT)
        WU: 10'
        MS: After WU, alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this up to 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. You may start out being able to only hold 75-80 RPMS but over time your cadence will increase. Hang in there!
        CD: 10'

        Run
        • 40m
        • -----
        • -----

        Run Base
        Endurance
        Run 40' 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 25

          Off!

            May 26

            Bike
            • 1h 30m
            • -----
            • -----

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

            Swim
            • 45m
            • 2000.00 yards
            • -----

            Speed
            WU: 300
            MS:
            10x50 Z4 on 20" rest
            10x50 Z5 on 30" rest
            10x50: sprint 25, easy 25 on 15" rest
            CD: 200

              May 27

              Bike
              • 1h 00m
              • -----
              • -----

              Bike Strength
              Strength
              60' 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.

              Run
              • 10m
              • -----
              • -----

              Run Brick
              Strength
              Run 10' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

                May 28

                Swim
                • 30m
                • 900.00 yards
                • -----

                Easy swim
                Recovery
                Nice, easy swim. 300 yard swim, rest 2 minutes, 300 yard swim, rest 2 minutes, 300 yard swim. Swim easy and focus on form.

                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'

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                srichards428's Training Plan


                 May 2012 
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                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

                Totals

                • May's totals
                • April's totals
                • 2013 totals
                • 2012 totals