JoyfullySo
May 23
May 24
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- BACK - Pullups - Medium Grip, Supinated30000
- BACK - Pullups - Wide Grip, Pronated30000
- CHEST - Pushups30000
- LEGS - Lunges3101000
- LEGS - Squats3101000
- TRICEPS - Dips30000
Strength train and/or yoga.
Pushups, dips and pullups are all done to fatigue on every set. Squats are bodyweight squats.
If you can't do the conventional pushup, start with the Knee's Bent Pushup
If you can't do one pullup, have somebody help you by helping push you up at the waist.
Parallel Bar Dips can be substituted with Bench Dips
Strength training should also include one of these Core Programs or The Hard-Core Program
May 25
May 26
May 28
WU: 100 swim, kick, pull, swim - (400 warm up)
MS: Then 4x100 on 20" rest at OLY Pace
8x50 at Sprint pace on 15" rest
8x25 at Sprint pace on 10" rest
300 pull
CD: 100 cool down.
Kickboard Kick OR
Kick on Back
Pull Drill
May 29
WU: Warm up for 1.5 miles
MS: Then run 10x400 at 5k pace, no faster with a 200 recovery at an easy jog
CD: Easy cool down for 0.5 miles to finish up.
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- BACK - Pullups - Medium Grip, Supinated30000
- BACK - Pullups - Wide Grip, Pronated30000
- CHEST - Pushups30000
- LEGS - Lunges3101000
- LEGS - Squats3101000
- TRICEPS - Dips30000
Strength train and/or yoga.
Pushups, dips and pullups are all done to fatigue on every set. Squats are bodyweight squats.
If you can't do the conventional pushup, start with the Knee's Bent Pushup
If you can't do one pullup, have somebody help you by helping push you up at the waist.
Parallel Bar Dips can be substituted with Bench Dips
Strength training should also include one of these Core Programs or The Hard-Core Program

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Bike 20 miles. Alternating 2 miles easy, 2 miles at Olympic race effort - do this 5 times.