TRICLOPICUS POWAH!!!

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The following equipment is nearing replacement:

Trek 2.3: 4870.11 / 2107 miles

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April 26

Swim

41m
2286.00 meters
01m 47s /100 meters

WU: 100 breast/100 free/50 fly or free if you don't do fly well then /50 kick.
MS: 5 x 200 free at T pace, 30" rest between.
5 x 200 pull w/paddles, 15" rest between.
CD: 200 backstroke easy.

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Bent-Arm Pulldown
3
0
0
0
0
BACK - Seated row
3
0
0
0
0
LEGS - 2 Leg Squats
3
0
15
0
0
LEGS - Hamstring curl
3
0
0
0
0
LEGS - Leg Extensions
3
0
0
0
0
LEGS - Leg Press
3
0
0
0
0
LEGS - Step Ups
3
0
0
0
0

Sets: 2-3
Reps: 15-20
Speed: Slow
Recovery: 1-1.5

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April 25

Bike

1h 00m
22.00 miles
-----

WU: 10 minutes,
MS: Ride 4x8' at Tempo effort (Zone 3) with a 2' Zone 2 recovery.
CD: 10

Run

45m
6.00 miles
-----

Easy run warmup for 15-20' - Drills are to be done on a soft surface; even grass or packed dirt for example - Concentrate on exaggerated good form in each of the exercises as opposed to speed. - Drill distance is generally 50-60m - Recovery is an easy jog/walk back, not a run.

Sample Workout
1. High knees
2. Butt kicks
3. Skipping
4. Karaoke/grapvines 1-2x each direction for 50-60yards
5. High knee>>happy feet 2-3x 50 yards - go from high knees to very fast cadence and back to high knees
6. Strides These bring it all together. Fast, but smooth running for 80-100m. Keep the distance such that you are running notably fast, but you maintain form and good running sensations throughout.

'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.

Calories out: 4028 From lifestyle:2882, From activities:1146
Health data: Hours slept: 7

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April 24

Swim

1h 05m
4000.00 meters
01m 37s /100 meters

WU: Swim 300 free easy + 200 drill of choice
MS: 8 x 75, build from easy to FAST by last one w/10 sec rest
1000 pull easy then 1 min rest
8 x 75, decrease from FAST to easier by last one w/10 sec rest
500 pull easy, 30 sec rest
300 back/breast/fly-free by 100's moderate
CD: 500 choice