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    June 28

    Swim
    • 1h 35m
    • 5000.00 yards
    • -----

    WU: 1k warm up as 500 swim, then 500 as 25 swim/100 drill/50 swim
    MS: 8x (400 at T-Pace, 100 easy)
    CD: WHIRLPOOL 10'

      June 29

        June 30

        Bike
        • 1h 00m
        • 18.00 miles
        • -----

        WU: 15' warm-up using building to Zone 3
        MS: 2x15' at 1/2 IM effort - pedal very easy for 3' in between the 2x15',
        CD: 10' cool-down.

        Run
        • 1h 00m
        • 7.00 miles
        • -----

        Breakthrough: Grass intervals.
        WU: 15' Warm up + 4 pick-ups (strides).
        MS: Then 5x3 minutes at faster than 10k pace (Z4) with 3 minute recovery interval. Build into heart rate zone 4 on each.
        CD: 10'

        Swim
        • 50m
        • 1800.00 yards
        • -----

        WU: 300 & 6x50 on 10" rest.
        MS: 10x100 on 20" rest.
        CD: 200

        Strength
        • 15m

        • EXERCISE

          Sets
          Min
          reps
          Max
          reps
          Min
          wt.(lb)
          Max
          wt.(lb)
        • ABS - Crunches (FB)
          2
          25
          25
          0
          0
        • CORE - Back Extensions (FB)
          2
          15
          15
          0
          0
        • CORE - Medicine Ball Twist
          2
          25
          25
          0
          0
        • CORE - Superman (FB)
          2
          1
          1
          0
          0
        • CORE - Supine Hip Extension (FB)
          2
          15
          15
          0
          0
        • CORE - V-Ups (FB)
          2
          10
          15
          0
          0

        All exercises are done with the Physio Ball (Fit Ball) unless otherwise noted. Do 2 sets.

        Exercise/Reps:
        Crunches /25
        Back Extension ball /15
        Superman on elbows, duration = 45" - 2'
        V-ups / 10-15
        Pushups / 10-15
        Medicine Ball twists / 25 ea side,
        Supine hip extension / 15

          July 1

          Bike
          • 6h 30m
          • 120.00 miles
          • -----

          110-120 miles. First 30 miles are easy Zone 1 - then try to ride the next 80-90 miles at Zone 2 while keeping cadence in 85-92 range and eating and fueling properly.
          *Go right into the run brick.

          Run
          • 30m
          • 4.00 miles
          • -----

          BRICK:
          Run off the bike - nice and aerobic!

          DEFINTIONS: Strides - short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.

            July 2

            Swim
            • 45m
            • 1600.00 yards
            • -----

            WU: 300 & 6x50 on 10" rest.
            MS: 8x100 on 20" rest.
            CD: 200

            Strength

            • EXERCISE

              Sets
              Min
              reps
              Max
              reps
              Min
              wt.(lb)
              Max
              wt.(lb)
            • ABS - Crunches (FB)
              2
              25
              25
              0
              0
            • ABS - Crunches, Lying Oblique
              2
              10
              15
              0
              0
            • CORE - Elbow Bridge (FB)
              2
              10
              15
              0
              0
            • CORE - Reverse HyperExtension (FB)
              2
              12
              15
              0
              0
            • CORE - Superman (FB)
              2
              15
              15
              0
              0
            • CORE - Supine Leg Curl (FB)
              2
              12
              15
              0
              0

            All exercises are done with the Physio Ball (Fit Ball) unless otherwise noted. Do two sets.

            Exercise/Reps - Crunches /25
            Supine leg curl 12-15
            Superman on ball / 15 ea side
            Lying oblique crunches (no ball) / 10-15 ea side
            Elbow bridge / 10-15
            Reverse hyper extension / 12-15

              July 3

              Bike
              • 1h 30m
              • 27.00 miles
              • -----

              Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

              Swim
              • 1h 00m
              • 2700.00 yards
              • -----

              WU: 200 free, 100 kick.
              4 x 100 done as: 25 kick, 25 R arm only, 25 L arm only, 25 free.
              6 x 100 Odds: 25 kick, 25 R arm only, 25 L arm only, 25 free. Evens: 25 swim, 25 kick, 25 pull, 25 swim.

              MS: Try to make the times for these as consistent as possible. Recoveries are in seconds within parentheses:
              8 x 100 @ T-pace (10”).
              8 x 50 @ T-pace (10”).

              CD: 200 easy.

              DEFINTIONS: '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. 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.

                July 4

                Off Day. Actively focus on recovery today: 1) Stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.
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                akenney's Training Plan


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