DISCIPLINE IS REMEMBERING WHAT YOU WANT!

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Mackinaw,IL 
Today
Light rain shower High 74FLow 62F
  • Temp: 68F
  • Hum: 87%
  • W: 6mph S
THURSDAY
Overcast
High 74F
Low 56F
FRIDAY
Sunny
High 62F
Low 45F
SATURDAY
Partly Cloudy
High 63F
Low 53F
SUNDAY
Partly Cloudy
High 63F
Low 59F

    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.

        May 20

        Bike
        • 1h 00m
        • -----
        • -----
        Run
        • 1h 35m
        • -----
        • -----

        Run 95' on a flat course or treadmill. Generally keep HR in Zone 1-2, but throw in a few hills if possible. Think about form and running pretty. Start to work on nutrition - what sits well? Make sure to stay hydrated, drop a bottle and do loops if necessary.

        Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

          May 21

          Bike
          • 1h 00m
          • -----
          • -----
          Swim
          • 1h 00m
          • 2800.00 yards
          • -----

          Breakthrough: Warm up: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec.

          MS: Then 5x400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one.

          Then swim a 500 time trial. All out. Your average 100 pace for this is your T-time for future workouts.

          CD: Then swim easy, 100 cool down.

            May 22

            Bike
            • 1h 00m
            • -----
            • -----
            Run
            • 40m
            • -----
            • -----

            BRICK:
            2 x 20' runs - one before the bike, one after the bike. Keep the pace pretty easy, focus on form and turnover. The last 3' of each run, increase intensity to a little under LT.

              May 23

              Bike
              • 1h 00m
              • -----
              • -----
              Run
              • 40m
              • -----
              • -----

              Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).

              Swim
              • 45m
              • 2250.00 yards
              • -----

              WU: 100 drill, 50 kick, 100 drill, 50 kick.
              MS: 3 x 500 at T-pace (45”).
              CD: 100 drill. 50 kick easy. 300 swim good form.

              Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.

                May 24

                Strength
                • 40m

                • EXERCISE

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

                Sets: 2-3 Reps: 8-15 Speed: Fast Recovery: 3

                Actively focus on recovery today: 1) stay off of legs all you can 2) watch nutrition closely (healthy carbs, lean protein, and good fats) 3) stretch, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.

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                sbbotto's Training Plan


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