Its not a sport, Its a lifestyle

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MONDAY
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Low 71F
TUESDAY
Partly Cloudy
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Low 71F
WEDNESDAY
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THURSDAY
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Low 74F

    August 14

    Run
    • 55m
    • -----
    • -----

    Run TT - KEY WORKOUT
    Assess Fitness
    55
    After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on a track or on a measured course. 15 min CD

    Swim
    • 1h 00m
    • 2900.00 yards
    • -----

    Swim Endurance
    Endurance
    60
    2900
    WU: 300 Free & 3x100 on 20" rest. 200 Technique (drill)
    MS: 3x100 15" rest.
    200 Kick
    3x100 10" rest
    200 Pull
    3x100 5" rest
    200 Easy.
    Then sprint 16x25 FAST! 30" rest.
    CD: 200

    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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

      August 15

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

      Bike Strength
      Strength
      60
      60' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

      Strength
      • 45m

      • EXERCISE

        Sets
        Min
        reps
        Max
        reps
        Min
        wt.(lb)
        Max
        wt.(lb)
      • BACK - Bent-Arm Pulldown
        2
        12
        15
        0
        0
      • BACK - Seated row
        2
        12
        15
        0
        0
      • LEGS - 2 Leg Squats
        2
        12
        15
        0
        0
      • LEGS - Hamstring curl
        2
        12
        15
        0
        0
      • LEGS - Leg Extensions
        2
        12
        15
        0
        0
      • LEGS - Leg Press
        2
        12
        15
        0
        0

      Sets 1-2
      Reps 12-15
      Speed Slow
      Recovery 1-1.5'
      AND Core #1 - 2x
      Time 45

        August 16

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

        Run Hill Repeats
        Strength/Speed
        40
        WU: 15'
        MS: Then run 6x30" up a steep hill, recover on the downhills. Do not worry about HR. Just run as hard as you can for 30" - try to go a little farther up the hill each time. Keep HR in Zone 1-2 otherwise.
        CD: 15'
        Stretch when done

        Swim
        • 45m
        • 2500.00 yards
        • -----

        Swim Endurance
        Form
        45
        2500
        WU: 400 swim (add drills)
        MS:
        400 pull
        400 w/paddles
        300 swim
        300 pull
        300 w/paddles
        6x50 Fast on 60"
        CD: 100

        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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

          August 17

          Bike
          • 1h 50m
          • -----
          • -----

          Bike ME - KEY WORKOUT
          Muscular Endurance
          110
          WU: 15' warm up - nice smooth spinning
          MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 3x25 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
          CD: 10'

          Swim
          • 1h 00m
          • 3100.00 yards
          • -----

          Swim Endurance - KEY WORKOUT
          Form
          60
          3100
          WU: 300 yds of different strokes.
          MS:
          5x300 Z1 (easy) - except laps 4, 8, 12 are fast. RI: 45".
          10x 100 on 20" rest. 25 hard, 75 cruise.
          CD: 300

            August 18

            Bike
            • 2h 30m
            • -----
            • -----

            Bike Base
            Endurance
            150
            150' ride on a flat to rolling course. Keep HR in Zone 1-2.

              August 19

              Run
              • 1h 10m
              • -----
              • -----

              Endurance
              Strength
              70
              Run 70' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

                August 20

                Bike
                • 45m
                • -----
                • -----

                Recovery
                Very Easy
                45
                Easy spin for 45' in small chain ring.

                Swim
                • 1h 00m
                • 2400.00 yards
                • -----

                Endurance - KEY WORKOUT
                60
                2400
                WU: 400
                MS:
                8 * 25 ez/hard
                8 * 100 on 1:00 rest - go thru the following set twice
                1.) 75ez - 25 fast
                2.) 50ez - 50 fast
                3.) 25ez - 75 fast
                4.) 100 fast
                200 loosen (easy swim)
                6 * 100 pull on 1" rest
                CD: 200

                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.

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                awal1's Training Plan


                 August 2012 
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                Volume

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                Actual vs Planned

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                Upcoming races

                Totals

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