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New York,NY 
Today
Overcast High 76FLow 68F
  • Temp: 64F
  • Hum: 83%
  • W: 0mph N
THURSDAY
Mist
High 73F
Low 64F
FRIDAY
Overcast
High 70F
Low 46F
SATURDAY
Sunny
High 67F
Low 45F
SUNDAY
Partly Cloudy
High 58F
Low 44F

    July 11

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

    WU: 10'
    MS: 8x1'sprint, with 2' recovery.
    CD: 5'
    Stretch when done and add in Core 1, 2 or 3.

    Swim
    • 1h 00m
    • 3335.52 yards
    • -----

    WU: 100 drill, 100 kick, 100 drill, 100 kick.
    MS: 4 x 500 at T-pace (45”).
    CD: 100 drill. 50 kick easy. 500 swim good form.

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

      July 12

      Bike
      • 1h 25m
      • -----
      • -----

      WU: 15'
      MS: 5x3' w/ 1' RI - you are going to do this set 2x w/ 15' of Zone 1-2 riding between sets:
      SET 1:
      #1 End at low Zone 3
      #2 End at middle Zone 3
      #3 End at upper Zone 3
      #4 End at lower Zone 4
      #5 Build to Zone 4 in first 45s and hold.
      15' of Zone 1-2 riding to get ready for next set.
      SET 2:
      #1 End at middle Zone 3
      #2 End at upper Zone 3
      #3 End at lower Zone 4
      #4 End at upper Zone 4
      #5 Build to Zone 5a in first 45s and hold.
      CD: 15'

      Run
      • 1h 30m
      • -----
      • -----

      WU: 20'
      MS: Then 2x20' at Zone 2 - mid to high Z2 - 5' easy in between.
      Then 2x10' at Zone 3 - 5' easy in between again.
      CD: 10' WALK to cool down

        July 13

        Swim
        • 45m
        • 2405.95 yards
        • -----

        WU: 400 swim then 6x50 on 15" rest.
        MS: 12x100 @T-pace - 5". Your rest is 15".
        CD: 300 easy.

        Strength
        • 45m

        • EXERCISE

          Sets
          Min
          reps
          Max
          reps
          Min
          wt.(lb)
          Max
          wt.(lb)
        • BACK - Bent-Arm Pulldown
          6
          3
          6
          0
          0
        • BACK - Seated row
          6
          3
          6
          0
          0
        • LEGS - Hamstring curl
          3
          15
          20
          0
          0
        • LEGS - Leg Extensions
          3
          15
          20
          0
          0
        • LEGS - Leg Press
          6
          3
          6
          0
          0

        Sets: 3 or 6 depending on exercise.
        Reps: 3-6 or 15-20 depending on exercise.
        Speed: Slow-Mod
        Recovery: 2'-4'
        ALSO: Core #1, 2, and 3

          July 14

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

          WU: 10'
          MS:
          3x2.5’ Z2, RI 30”
          2x2.5’ Z3, RI 30”
          1x2.5’ Z4, RI 30”
          2” easy riding, then repeat above set. So 12 total. Try to bump one gear for each set, so that each one gets harder.
          CD: 10'

          Run
          • 35m
          • -----
          • -----

          Heart rate in zones 1-2 on a gently rolling course. Check cadence: count the number of left foot strikes in 15 seconds. Goal is 22 or higher

          Swim
          • 45m
          • 1859.14 yards
          • -----

          WU: 200 easy swimming.
          4x50 swim golf.
          Swim to the deep end of the pool and do 4x20" of vertical kicking. Hands are above water, keep your head up! Rest is 20" treading water.
          MS: Then 8x50 drills, all on 20" rest:
          -2x50 are CFD (Closed fist drill),
          -2x50 are SAD (Single arm drill),
          -2x50 are CFD,
          -2x50 are Swim.
          Swim an easy 100 focusing on CFD, swim 1/2 length with fist closed, then open it and feel the POWER!
          Now repeat the set again, 8x50.
          Swim another 100 easy CFD.
          Last set is 4x50 Swim golf. How does your score compare to the first go-around?
          CD: Easy 100

          Swim Golf = Add up your 50 yd/m time and the # of strokes for the 50 yd/m – for example: 50 seconds and 50 strokes for a 50 yard swim would give you a golf sore of 100 CFD – Closed Fist Drill - You will be swimming freestyle with your hands closed in a fist. This should get you to have a better 'feel' for the water. Unless noted otherwise, this is usually done by swimming with your hands closed in a fist for 4 strokes, and then open your hands for 4 strokes, alternating until you get to the other end. SAD – Single Arm Drill - Push off the wall with both arms extended in front of you with your hands touching, one on top of the other. Rotate to your side so that you are lying on your left side with your left arm in front on you. Now, swim down the pool, using only your right arm - once you get to the other end, try the same thing, this time lying on your right side and swimming with your left arm only. Keep a strong kick going and focus on the pull portion of the stroke.

            July 15

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

            4:00 ride on a flat to rolling course. Keep HR in Zone 1-2.

            FLEX TIME RIDE - meaning you can ride UP TO 4:00- if you want to ride 1:00 you can. It's up to how you feel.

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

            Breakthrough: Cruise intervals. Warm up well. Then 4-5 x 3 minutes. Build heart rate to zone 4-5a. 2 minute recovery interval. Relaxed form! Listen to breathing.

              July 16

              Off Day!

                July 17

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

                Stay with a smooth pedaling stroke and keep your HR aerobic!

                Swim
                • 1h 00m
                • 3062.12 yards
                • -----

                WU: 300 of different strokes.
                MS: 4x300 Z1 (easy) - except laps 4, 8, 12 are fast. RI: 45". 2' rest after last 300.
                10x100 on 20" rest - 87.5 cruise, 12.5 hard - in other words, you are accelerating the last 1/2 lap of each 100. This is a good drill for open water racing.
                CD: 300 yds of different strokes.

                Strength
                • 45m

                • EXERCISE

                  Sets
                  Min
                  reps
                  Max
                  reps
                  Min
                  wt.(lb)
                  Max
                  wt.(lb)
                • BACK - Bent-Arm Pulldown
                  3
                  40
                  60
                  0
                  0
                • BACK - Seated row
                  3
                  40
                  60
                  0
                  0
                • LEGS - 2 Leg Squats
                  3
                  15
                  20
                  0
                  0
                • LEGS - Leg Press
                  3
                  40
                  60
                  0
                  0
                • LEGS - Step Ups
                  3
                  15
                  20
                  0
                  0

                Sets: 1-3
                Reps: 40-60 or 15-20 depending on exercise
                Speed: Mod
                Recovery: 1'-2'
                ALSO Core #1, 2, and 3

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                YeaJackson's Training Plan


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                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

                Totals

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