If it is important to you, you will find a way.

The following equipment is nearing replacement:
Concord,NC 
Today
Light rain shower High 91FLow 71F
  • Temp: 72F
  • Hum: 94%
  • W: 0mph N
WEDNESDAY
Patchy light rain in area with thunder
High 92F
Low 71F
THURSDAY
Sunny
High 87F
Low 70F
FRIDAY
Light rain shower
High 83F
Low 65F
SATURDAY
Partly Cloudy
High 89F
Low 70F

Thursday - May 16

Bike
  • 1h 00m
  • -----
  • -----

Trainer
High RPM Spin
60
60' at 105+ RPMS average.

Swim
  • 1h 00m
  • 3200.00 yards
  • -----

Swim Endurance
Endurance
60
3200
WU: 300 & then 3x100 choice (free or non free).
MS:
4x200 pull with 30" rest.
8x100 with 15" rest.
200 kick.
6x100 on 10" 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.

Friday - May 17

Saturday - May 18

Bike
  • 1h 30m
  • -----
  • -----

Outside
High RPM Spin
90
90' at 105+ RPMS average.

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.

Sunday - May 19

Swim
  • 1h 00m
  • 3200.00 yards
  • -----

Swim Endurance
Endurance
60
3200
WU: 300 & 3x100IM on 20" rest OR 3x100 free on 20" RI.
MS:
800 easy swim, alt breathe.
10x100 w/paddles on 1:45. These are comfortable, not hard.
Take paddles off and swim 5 x 100 fast on 1:30. These HURT!
CD: 300

IM - Individual Medley - Fly, back, breast, free.

Monday - May 20

Strength
  • 1h 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    3
    20
    25
    0
    0
  • BACK - Seated row
    3
    20
    25
    0
    0
  • LEGS - 2 Leg Squats
    3
    20
    25
    0
    0
  • LEGS - Hamstring curl
    3
    20
    25
    0
    0
  • LEGS - Leg Extensions
    3
    20
    25
    0
    0
  • LEGS - Leg Press
    3
    20
    25
    0
    0

Sets 2-3
Reps 20-25
Speed Slow
Recovery 1-1.5'
AND Core #3 - 2x
Time 75

Tuesday - May 21

Bike
  • 1h 00m
  • -----
  • -----

Big Gear
Raise LT
60
Start in big ring, easiest gear. Spend 3' in each gear gradually working your way to hardest gear (total 27'). Leaving it in big ring, hardest gear, do 10' TT. Go small ring, middle gear for 5' spinning smoothly. Go back to big ring, hardest gear, and do another 10' TT. Gradually work your back to your easiest gear by 1' for cool-down.

Run
  • 50m
  • -----
  • -----

Speed
Strength
50
WU: 10' includes 4x20" strides.
MS: Then 30' tempo run at LT or 8k could be substituted.
CD: 10'
Stretch when done.

Swim
  • 35m
  • 1400.00 yards
  • -----

Swim TT
Assess Fitness
35
1400
WU: 200 warm up (wu). 8 x 50 on 15 sec rest.
MS: 500 yd TT (time trial) for time.
CD: 300

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.

Wednesday - May 22

Strength
  • 1h 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    3
    20
    25
    0
    0
  • BACK - Seated row
    3
    20
    25
    0
    0
  • LEGS - 2 Leg Squats
    3
    20
    25
    0
    0
  • LEGS - Hamstring curl
    3
    20
    25
    0
    0
  • LEGS - Leg Extensions
    3
    20
    25
    0
    0
  • LEGS - Leg Press
    3
    20
    25
    0
    0

Sets 2-3 Reps 20-25 Speed Slow Recovery 1-1.5

wsandford's Training Plan


 May 2013 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • May's totals
  • April's totals
  • 2014 totals
  • 2013 totals