Drew's Year 40 Training Program

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Clermont,FL 
Today
Sunny High 89FLow 69F
  • Temp: 72F
  • Hum: 94%
  • W: 4mph WNW
SATURDAY
Sunny
High 84F
Low 64F
SUNDAY
Sunny
High 83F
Low 61F
MONDAY
Sunny
High 82F
Low 64F
TUESDAY
Sunny
High 83F
Low 65F

    July 19

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

    Trainer
    Efficiency
    WU: 10'
    MS: 4' at 100 RPM. 3' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM
    CD: 10'

    Strength
    • 45m

    • EXERCISE

      Sets
      Min
      reps
      Max
      reps
      Min
      wt.(lb)
      Max
      wt.(lb)
    • BACK - Bent-Arm Pulldown
      2
      0
      0
      0
      0
    • BACK - Seated row
      2
      0
      0
      0
      0
    • LEGS - 2 Leg Squats
      2
      0
      12
      0
      0
    • LEGS - Hamstring curl
      2
      0
      0
      0
      0
    • LEGS - Leg Extensions
      2
      0
      0
      0
      0
    • LEGS - Leg Press
      2
      0
      0
      0
      0

    Core #1 - 2x
    Speed Slow
    Recovery 1-1.5

    Sport
    • Basketball Camp
    • 7h 00m
    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.

      July 20

      Bike
      • 35m
      • -----
      • -----

      Trainer
      Efficiency
      WU: 10'
      MS: 8' at 100 RPM. 4' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM
      CD: 10'

      Off!

        July 21

        Bike
        • 45m
        • -----
        • -----

        Bike Base
        Endurance
        45' ride on a flat course. Keep HR in Zone 1-2.

        Swim
        • 25m
        • 1200.00 yards
        • -----

        Easy swim
        Endurance
        Easy 1.2k straight swim.

          July 22

          Bike
          • 45m
          • -----
          • -----

          Bike Strength
          Strength
          45' 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.

          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.

            July 23

            Swim
            • 1h 00m
            • 3200.00 yards
            • -----

            Swim Endurance
            Endurance
            WU: 300 & then 3x 100 choice (free or non free).
            MS: 4x200 pull with 30" rest. Then 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.

              July 24

              Bike
              • 45m
              • -----
              • -----

              Trainer
              Efficiency
              WU: 10'
              MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time:
              90" right leg, then 90" left leg.
              45" right, 45" left, vice versa 2x.
              30" left, 30" right - increase cadence each 5" to maximum.
              20" right, 20" left for 2'
              15" right, 15 "left for 1'
              10" right, 10" left, for 40"
              5"right, 5" left for 20"
              3-4 x 1' at max cadence, RI 1'
              3-4 x 15" at max cadence to spinout, RI 45"
              CD: 10'

              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

              Core #2 - 2x Speed Slow Recovery 1-1.5

                July 25

                Swim
                • 45m
                • 1400.00 yards
                • -----

                Assess Fitness
                WU: 200 warm up (wu). 8 x 50 on 15 sec rest. MS: 500 yd TT (time trial) for time.
                CD: 300

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                deq55's Training Plan


                 July 2012 
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                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

                Totals

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