TRICLOPICUS POWAH!!!

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The following equipment is nearing replacement:

    July 5

    Swim
    • 1h 00m
    • 2800.00 meters
    • -----

    WU: 300 swim & then 300 drills.
    MS: 8x100 @75% effort. Rest is 20".
    Then 8x100 on your best average of the set above (if you hit 1:40 avg. then that is your goal on this set). Rest is 10".
    Next set is 400 pull with paddles.
    CD: 200

    Strength
    • 45m

    • EXERCISE

      Sets
      Min
      reps
      Max
      reps
      Min
      wt.(lb)
      Max
      wt.(lb)
    • BACK - Bent-Arm Pulldown
      3
      8
      15
      0
      0
    • BACK - Seated row
      3
      8
      15
      0
      0
    • LEGS - Hamstring curl
      3
      8
      15
      0
      0
    • LEGS - Leg Press
      3
      8
      15
      0
      0
    • LEGS - Step Ups
      3
      8
      15
      0
      0

    Sets: 2-3
    Reps: 8-15
    Speed: Fast
    Recovery: 3'-5'
    ALSO: Core #1, 2, and 3
    Stretch in between sets as well.

    '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.

      July 6

      Off Day.

        July 7

        Bike
        • 4h 00m
        • -----
        • -----

        4 hour ride on a flat to rolling course. Keep HR in Zone 1-2.

        Swim
        • 1h 00m
        • 2900.00 meters
        • -----

        WU: 400 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 15 x 100 on :20 rest.
        - #1-5 - focus on your CATCH.
        - #6-10 focus on your PULL.
        - #11-15 focus on your FINISH.
        Now swim another 6x50 swim golf and see if there is a difference in strokes or time.
        Last set is 4 x 50 kick (20”) moderate.
        CD: 200 easy alternating 50 pull, 50 swim.

        '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. Kickboard Kick or Kick on Back with hands over head, fingers locked.

          July 8

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

          1 hour at high Z2/Z3 then right into the run.

          Run
          • 1h 45m
          • -----
          • -----

          RUN BRICK After bike:
          WU: 10'
          MS: Then 2x20' at Zone 2 - mid to high Z2 - 5' easy in between.
          Then 2x10 at Zone 3 - 5' easy in between again. Then 5' at Zone 4
          CDE: 10' cool down.

            July 9

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

            Start out at a very easy gearing, over 20' gradually increase the resistance to a medium level. Maintain medium resistance for 20' spinning smoothly. Then gradually work back to the easy gear you started with over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before.

              July 10

              Swim
              • 1h 00m
              • 2600.00 meters
              • -----

              MS: 4x200 no warm up on 45" rest.
              Then 500 at race pace. Rest 1'
              Then 6x200 at race pace with 30" rest.
              CD: 100

              Strength
              • 45m

              • EXERCISE

                Sets
                Min
                reps
                Max
                reps
                Min
                wt.(lb)
                Max
                wt.(lb)
              • BACK - Bent-Arm Pulldown
                3
                8
                15
                0
                0
              • BACK - Seated row
                3
                8
                15
                0
                0
              • LEGS - Hamstring curl
                3
                8
                15
                0
                0
              • LEGS - Leg Press
                3
                8
                15
                0
                0
              • LEGS - Step Ups
                3
                8
                15
                0
                0

              Sets: 2-3
              Reps: 8-15
              Speed: Fast
              Recovery: 3'-5'
              ALSO: Core #1, 2, and 3
              Stretch in between sets as well.

                July 11

                Bike
                • 1h 20m
                • -----
                • -----

                WU: 10'
                MS: 10' hard (at LT), 2' easy (zone 2). Do this 5x.
                CD: 10'

                Run
                • 45m
                • -----
                • -----

                Run on a flat course or treadmill.
                WU: 15'
                MS: 15' @ Zone 2
                CD: 15'

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                TRICLOPICUS' Training Plan


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