Swim Smart, Bike Hard, Run Tough!!!

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The following equipment is nearing replacement:
Concord,NC 
Today
Sunny High 77FLow 49F
  • Temp: 73F
  • Hum: 29%
  • W: 0mph N
SUNDAY
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Low 55F
MONDAY
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High 75F
Low 60F
TUESDAY
Sunny
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Low 62F
WEDNESDAY
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    May 19

    Bike
    • 50m
    • -----
    • -----

    Bike ME
    Muscular Endurance
    50
    WU: 15'wu
    MS: 5x3' w/ 1' RI:
    #1 End at middle RPE 7
    #2 End at upper RPE 7
    #3 End at lower RPE 8
    #4 End at upper RPE 8
    #5 Build to RPE 8.5/9 in first 45s and hold
    CD: 15'

      May 20

      Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands. 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.

        May 21

        Strength
        • 1h 15m

        • EXERCISE

          Sets
          Min
          reps
          Max
          reps
          Min
          wt.(lb)
          Max
          wt.(lb)
        • BACK - One Arm Row
          3
          15
          20
          0
          0
        • BACK - Seated row
          3
          15
          20
          0
          0
        • LEGS - 2 Leg Squats
          3
          15
          20
          0
          0
        • LEGS - Hamstring curl
          3
          15
          20
          0
          0
        • LEGS - Leg Extensions
          3
          15
          20
          0
          0
        • LEGS - Leg Press
          3
          15
          20
          0
          0

        Period AA
        Sets 2-3
        Reps 15-20
        Speed Slow
        Recovery 1-1.5'
        PLUS Core #2 - 2x

          May 22

          Swim
          • 30m
          • 1500.00 yards
          • -----

          Endurance
          Form
          30
          1500
          WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

          MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.

          CD: 200 easy alternating 50 pull, 50 swim.

          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.

            May 23

            Strength
            • 1h 15m

            • EXERCISE

              Sets
              Min
              reps
              Max
              reps
              Min
              wt.(lb)
              Max
              wt.(lb)
            • BACK - One Arm Row
              3
              15
              20
              0
              0
            • BACK - Seated row
              3
              15
              20
              0
              0
            • LEGS - 2 Leg Squats
              3
              15
              20
              0
              0
            • LEGS - Hamstring curl
              3
              15
              20
              0
              0
            • LEGS - Leg Extensions
              3
              15
              20
              0
              0
            • LEGS - Leg Press
              3
              15
              20
              0
              0

            Period AA Sets 2-3 Reps 15-20 Speed Slow Recovery 1-1.5

              May 24

              Swim
              • 1h 05m
              • 3250.00 yards
              • -----

              Form Swim
              Speed/Endurance
              65
              3250
              WU: 400
              MS:
              6x75 on 20" rest - moderate pace.
              12x100 on 10" rest.
              200 easy.
              8x100 on 30" rest. The 100 is swum as follows:
              - 1st 25 is a drill.
              - 2nd 25 is kick (no board).
              - 3rd 25 is swim.
              - 4th 25 is sprint.
              CD: 200

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

                May 25

                Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
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                wsandford's Training Plan


                 May 2012 
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                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

                Totals

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