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View albumStaying Fit after Fifty ;-)
September 8
September 9
Run
- 1h 00m
- 6.50 miles
- 09m 13s /Mi
Swim
- 1h 00m
- 3000.00 yards
- -----
WU: 200 yds of different strokes.
MS: 1,000 time trial. Then 400 pull with paddles. Then 2 x (400 free fairly hard w/ 15" rest, 200 pull with paddles w/ 15" rest).
CD: 200
September 10
Off day.
September 11
September 12
Swim
- 1h 00m
- 2500.00 yards
- 02m 24s /100 yards
wu: 300 swim/100 drill
main 5x (300 swim, 100 drill)
cd: 100 easy
September 13
Run
- 1h 35m
- 10.00 miles
- 09m 30s /Mi
Run on a flat course or treadmill. 15' Z1, then 3x15' at Z2 (about 20 bpm below LT), with an easy 5' Z1 in between and then 10' Z1.
September 14
'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.
My friends
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WU: 400 Warm-up
MS: 3x200 swim, 200 kick, 4x100 swim with fins, 200 kick, 5x50 swim, 100 loosen easy swim, 3x150 pull with paddles
CD: 200 easy swim