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    August 13

    Bike
    • 3h 00m
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    3:00 ride.
    First 1:00 is easy at Zone 2 pace. Then ride 20' at Olympic pace, 10' at Sprint pace then 15 easy.

    Then repeat - 20' Olympic pace, 10' sprint pace, 15 easy.

    Last 30' are easy - 90 rpms, small chain ring. Go right into the run brick.

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

    WU: 100 swim, 100 kick, 100 swim, 100 kick.
    MS: Pyramid intervals: Choose a pace for the 400 interval that is below your T-pace. Then maintain that pace for the “step-up” portion of the set. For the “step-down” portion try to make each interval faster than the previous so that the last interval is the fastest of the entire set. But never faster than T-pace.

    Recoveries are seconds and in parentheses.
    100 (15”)
    200 (20”)
    300 (30”)
    400 (30”)
    300 (30”)
    200 (30”)
    100.
    CD: Easy stroking for 10 minutes varying strokes.

      August 14

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

      WU: 10'. WU 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.

      Off Day!

        August 15

        Bike
        • 1h 35m
        • -----
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        WU: 10'
        MS: 5x5' w/ 90" RI,
        #1 End at middle Zone 3
        #2 End at upper Zone 3
        #3 End at lower Zone 4
        #4 End at upper Zone 4
        #5 Build to Zone 5a in first 45s and hold.
        Repeat w/ 15' of Zone 1-2 riding in between sets.
        CD: 5'

        Swim
        • 1h 00m
        • 2850.00 yards
        • -----

        WU: 2x( 150 pull for form, 150 swim easy, 100 kick)
        MS: 8 x 100 descending times (20”). 50 kick easy. 8 x 100 descending times (30”).
        CD: 2x (100 kick easy, 100 pull easy)

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

          August 16

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

          1:00 ride on a flat to rolling course. Keep HR in Zone 1-2. Use this as recovery from the run hill work. This is not to be necessarily done as a brick. Put some time in between workouts.

          Run
          • 1h 00m
          • -----
          • -----

          Breakthrough: Cruise intervals.
          WU: 10'.
          MS: On a moderate hill (about 4-6% grade) run 3-4 x 5 minutes. Build to heart rate 4-5a zones. Recovery is your descent time. Good form!
          CD: 10'

            August 17

            Swim
            • 45m
            • 1900.00 yards
            • -----

            WU: 200 easy swim.
            MS: 10 x 50 (30”). The 10 are done as drill for 25yds/swim for 25yds
            #1: FTD/swim
            #2: Right arm/swim
            #3: Left arm/swim
            #4: Catch up/swim
            #5: Anchor/swim
            Repeat 1-5 again.
            The key to the next set is swimming all the 50s at the SAME EXACT PACE.
            Next 5x50 are on 20" RI
            Next 5x50 are on 15" RI
            Next 5x50 are on 10" RI
            Next 5x50 are on 5" RI
            CD: Swim an easy 200 cool down

              August 18

              Run
              • 50m
              • -----
              • -----

              WU: 10'
              MS: Then 8x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
              CD: 10'

              FTD/FDD – Finger Tip/Drag Drill - With each arm recovery, drag your fingertips through the water close to your body. This helps you really rotate your torso to get your elbow high enough to keep your fingertips in the water. SAD – Single Arm Drill - Push off the wall with both arms extended in front of you with your hands touching, one on top of the other. Rotate to your side so that you are lying on your left side with your left arm in front on you. Now, swim down the pool, using only your right arm - once you get to the other end, try the same thing, this time lying on your right side and swimming with your left arm only. Keep a strong kick going and focus on the pull portion of the stroke. CUD – Catch Up Drill - Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke.

                August 19

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

                Stay with a smooth pedaling stroke and keep your HR aerobic!

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                Tripopo's Training Plan


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                Volume

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                Actual vs Planned

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                Upcoming races

                Totals

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