Swim Smart, Bike Hard, Run Tough!!!

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The following equipment is nearing replacement:
Concord,NC 
Today
Light rain shower High 82FLow 66F
  • Temp: 75F
  • Hum: 74%
  • W: 6mph SSE
THURSDAY
Moderate or heavy rain shower
High 82F
Low 58F
FRIDAY
Sunny
High 72F
Low 43F
SATURDAY
Sunny
High 74F
Low 47F
SUNDAY
Partly Cloudy
High 74F
Low 52F

    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.

            May 26

            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 27

              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.

                May 28

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

                Bike Base
                Endurance
                60
                Ride on a flat course. Keep RPE at 5-6 out of 10.

                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

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                wsandford's Training Plan


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