Maintaining Balance

Akron,OH 
Today
Partly Cloudy High 74FLow 51F
  • Temp: 55F
  • Hum: 94%
  • W: 8mph NE
THURSDAY
Sunny
High 78F
Low 58F
FRIDAY
Light rain
High 67F
Low 39F
SATURDAY
Partly Cloudy
High 51F
Low 35F
SUNDAY
Partly Cloudy
High 61F
Low 48F

Thursday - May 10

Bike
  • 1h 15m
  • -----
  • -----

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

Friday - May 11

Run
  • 45m
  • -----
  • -----

Run Base
Endurance
45
Run 45' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Swim
  • 40m
  • 2000.00 yards
  • -----

Easy swim
Recovery
40
2000
WU: 500
MS: 500 pull, then 10x50 on 1:05
CD: 500 easy swim.

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.

Saturday - May 12

Bike
  • 1h 00m
  • -----
  • -----

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

Strength
  • 1h 15m

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

Sunday - May 13

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.

Monday - May 14

Bike
  • 3h 00m
  • -----
  • -----

Bike Strength
Strength
180
180' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

Tuesday - May 15

Run
  • 1h 45m
  • -----
  • -----

Run Base
Endurance
105
Run 105' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

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 16

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.

Ron's Training Plan


 May 2012 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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