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Mackinaw,IL 
Today
Light drizzle High 58FLow 41F
  • Temp: 59F
  • Hum: 77%
  • W: 11mph N
FRIDAY
Sunny
High 67F
Low 49F
SATURDAY
Light rain shower
High 63F
Low 50F
SUNDAY
Light rain shower
High 63F
Low 60F
MONDAY
Thundery outbreaks in nearby
High 65F
Low 64F

    May 13

    Run
    • 1h 20m
    • -----
    • -----

    Run 80' - very easy - Zone 1

    Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked. Sculling - moving your hand back and forth in the water, at your hips, your shoulder or over your head to keep your body balanced in the water while providing some propulsion. More specifically, this means to gently propel yourself through the water by moving your hands close to and just under your hips, using the figure-eight pattern. Basically, just easily push yourself through the water on your back.

      May 14

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

      Breakthrough:
      WU: 500 as you would before a race.
      MS: Then swim a 1000m/yd time trial all out. Record TT time.
      CD: 500

        May 15

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

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

        Strength
        • 40m

        • 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.

          May 16

          Swim
          • 45m
          • 2200.00 yards
          • -----

          WU: 400 swim then 6x50 on 15" rest.
          MS: 12x100 @T-pace + 3". Your rest is 15".
          CD: 300 easy.

            May 17

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

            Run 30' 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.

            Off Day.

              May 18

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

              WU: 300 swim easy. 6 x 50 done as 25 scull and 25 distance per stroke.
              MS: On each interval of the first set, count strokes on every other 25 while focusing on form. On the alternate 25s increase speed slightly. Recoveries are indicated in seconds within parentheses:
              4 x 500 (40”) at aerobic effort (well below T-pace).
              8 x 50 kick (15”) moderate effort.
              CD: 200 easy swim

                May 19

                Bike
                • 2h 00m
                • -----
                • -----

                Breakthrough: Warm up 30 minutes. Then ride 1.5 hours steady at 1/2 IM (ZONE 2/3) pace.

                Run
                • 1h 00m
                • -----
                • -----

                RUN BRICK:
                Run 60' 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.
                Run after bike....very easy

                Strength
                • 40m

                • 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.

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                sbbotto's Training Plan


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