Jac Embry

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    June 30

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

    60' at 105+ RPMS average.

    Strength
    • 45m

    • EXERCISE

      Sets
      Min
      reps
      Max
      reps
      Min
      wt.(lb)
      Max
      wt.(lb)
    • BACK - Bent-Arm Pulldown
      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
    • LEGS - Step Ups
      3
      15
      20
      0
      0

    Sets: 2-3
    Reps: 15-20
    Speed: Slow
    Recovery: 1-1.5'
    ALSO Core #2 - 2x

      July 1

      Bike
      • 30m
      • -----
      • -----

      WU: 10'
      MS: 10' at 105+ RPMS
      CD: 10'

        July 2

        Swim
        • 1h 15m
        • 3100.00 yards
        • -----

        WU: 200 swim, kick, pull
        MS: 5x (300 @ T-pace, 100 drill, 50 sprint, 50 non-free)
        CD: 400 ez pull

        Strength
        • 40m

        • EXERCISE

          Sets
          Min
          reps
          Max
          reps
          Min
          wt.(lb)
          Max
          wt.(lb)
        • BACK - Bent-Arm Pulldown
          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

        Sets: 2-3
        Reps: 15-20
        Speed: Slow
        Recovery: 1-1.5'
        ALSO do Core #2 - 2x

        '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) Kickboard Kick or Kick on Back with hands over head, fingers locked.

          July 3

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

          Breakthrough: Warm-up well. Then ride 40 to 60 minutes non-stop in the heart rate 3 zone on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position.

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

          Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).

            July 4

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

            WU: 400
            MS: 400 (first 150 long smooth, 250 pick it up...note the 200 splits, Not Broken – straight 400) 0:45 RI
            2x50 back 0:30 RI - just to loosen
            2x200 (first 100 long moderate, second attempt to even split) 0:20 RI
            2x50 back 0:30 RI - just to loosen
            4x100 0:25 RI
            150 loosen
            6x125 pull 0:20 RI
            8x25 ez/FAST 0:40
            CD: 200 warm down

            Strength
            • 40m

            • EXERCISE

              Sets
              Min
              reps
              Max
              reps
              Min
              wt.(lb)
              Max
              wt.(lb)
            • BACK - Bent-Arm Pulldown
              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

            Sets: 2-3
            Reps: 15-20
            Speed: Slow
            Recovery: 1-1.5'
            ALSO do Core #2 - 2x

            '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 5

              Off Day.

                July 6

                Bike
                • 3h 00m
                • -----
                • -----

                3 hour ride on a flat to rolling course. Keep HR in Zone 1-2.

                Swim
                • 45m
                • 2000.00 yards
                • -----

                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. 10 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) Kickboard Kick or Kick on Back with hands over head, fingers locked.

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                jaclynembry's Training Plan


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