Season The Fourth

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New York,NY 
Today
Light rain shower High 63FLow 50F
  • Temp: 63F
  • Hum: 100%
  • W: 0mph SSW
SATURDAY
Partly Cloudy
High 59F
Low 51F
SUNDAY
Partly Cloudy
High 61F
Low 46F
MONDAY
Sunny
High 61F
Low 52F
TUESDAY
Sunny
High 61F
Low 55F

    July 21

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

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

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

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

      July 22

      Bike
      • 3h 00m
      • -----
      • -----

      3:00 ride.
      First 1:00 is easy at Zone 2 pace. Then ride 20' at Olympic pace, 10' at Sprint pace then 15 easy.

      Then repeat - 20' Olympic pace, 10' sprint pace, 15 easy.

      Last 30' are easy - 90 rpms, small chain ring. Go right into the run brick.

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

      Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for 25 minutes.

        July 23

        Off Day!

          July 24

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

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

          Swim
          • 1h 00m
          • 3116.80 yards
          • -----

          WU: 2x( 150 pull for form, 150 swim easy, 100 kick)
          MS: 8 x 100 descending times (20”). 50 kick easy. 8 x 100 descending times (30”).
          CD: 2x (100 kick easy, 100 pull easy)

          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

          Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked. '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 25

            Run
            • 50m
            • -----
            • -----

            WU: 10'
            MS: Then 8x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
            CD: 10'

            Swim
            • 1h 00m
            • 2734.03 yards
            • -----

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

              July 26

              Bike
              • 1h 35m
              • -----
              • -----

              WU: 10'
              MS: 5x5' w/ 90" RI,
              #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.
              Repeat w/ 15' of Zone 1-2 riding in between sets.
              CD: 5'

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

              WU: 10'. WU includes 4x20" strides.
              MS: Then 20' tempo run at LT or 5k could be substituted.
              CD: 10'
              Stretch when done and add in Core 1, 2 or 3.

                July 27

                Swim
                • 45m
                • 2077.87 yards
                • -----

                WU: 200 easy swim.
                MS: 10 x 50 (30”). The 10 are done as drill for 25yds/swim for 25yds
                #1: FTD/swim
                #2: Right arm/swim
                #3: Left arm/swim
                #4: Catch up/swim
                #5: Anchor/swim
                Repeat 1-5 again.
                The key to the next set is swimming all the 50s at the SAME EXACT PACE.
                Next 5x50 are on 20" RI
                Next 5x50 are on 15" RI
                Next 5x50 are on 10" RI
                Next 5x50 are on 5" RI
                CD: Swim an easy 200 cool down

                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

                FTD/FDD – Finger Tip/Drag Drill - With each arm recovery, drag your fingertips through the water close to your body. This helps you really rotate your torso to get your elbow high enough to keep your fingertips in the water. 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. CUD – Catch Up Drill - Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke.

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                YeaJackson's Training Plan


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                • 2012 totals