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Wyckoff,NJ 
Today
Light rain shower High 78FLow 61F
  • Temp: 56F
  • Hum: 100%
  • W: 0mph N
TUESDAY
Moderate or heavy rain shower
High 83F
Low 66F
WEDNESDAY
Light drizzle
High 82F
Low 65F
THURSDAY
Light rain shower
High 76F
Low 65F
FRIDAY
Light rain shower
High 71F
Low 49F

    July 3

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

    Speed
    40
    WU: 10' 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.

    Swim
    • 1h 15m
    • 3350.00 yards
    • -----

    Endurance
    75
    3350
    WU: 400
    MS:
    4 * 300 w/:30 rest
    - Idea here: 1st swim moderate straight
    - 2nd even split 150's
    - 3rd descend 100's
    - 4th descend 75's
    2nd should be faster than the first and 3rd fast than 2nd so on…
    100 loosen ( easy)
    10 * 25 kick 0:10 RI
    600 pull w/ paddles
    8 * 75 on evens (2,4 etc) middle 25 is fast and on the odds 1st and last 25 fast - rest is 15"
    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.

      July 4

      Bike
      • 1h 30m
      • -----
      • -----

      Bike Hill Repeats
      Strength
      90
      WU: 15'
      MS: Then 3x10' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
      CD: 15'

        July 5

        Run
        • 30m
        • -----
        • -----

        Rest
        Endurance
        30
        Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done

        Swim
        • 1h 00m
        • 2800.00 yards
        • -----

        Swim Endurance - KEY WORKOUT
        Endurance
        60
        2800
        WU: 300 swim & then 300 drills.
        MS: 8x100 @75% effort. Rest is 20".
        Then 8x100 on your best average of the set above (if you hit 1:40 avg. then that is your goal on this set). Rest is 10".
        Next set is 400 pull with paddles.
        CD: 200

        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. (*) B.P.A. = Best Possible Average, this will be one benchmark set that you can do once every three weeks. The idea is to record the 8, 100's and average them. Keep the record and you should be slightly faster the next time.

          July 6

          Bike
          • 1h 15m
          • -----
          • -----

          Very Easy
          75
          Easy spin for 75' in small chain ring.

            July 7

            Bike
            • 3h 45m
            • -----
            • -----

            Brick - KEY WORKOUT
            Strength
            225
            During the ride - 4x30' at Zone 3. Recovery is 10' easy spinning. I want you to simulate race effort during the 30' blocks. You must end with a hard 30' effort and go right into the BRICK.

            Run
            • 30m
            • -----
            • -----

            Run Brick - KEY WORKOUT
            Strength
            30
            Run 30' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

              July 8

              Run
              • 1h 15m
              • -----
              • -----

              Run Base
              Endurance
              75
              Run 75' on a flat course to rolling course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done.

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

              Easy swim
              Recovery
              30
              1500
              WU: 500
              MS: 500 pull w/paddles.
              10x50 on 20" rest. Swim easy and focus on form.

              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.

                July 9

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

                Endurance
                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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                blues2play's Training Plan


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