Lost in Transition

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Albuquerque,NM 
Today
Sunny High 88FLow 63F
  • Temp: 72F
  • Hum: 11%
  • W: 6mph NW
FRIDAY
Sunny
High 85F
Low 63F
SATURDAY
Sunny
High 88F
Low 54F
SUNDAY
Sunny
High 85F
Low 55F
MONDAY
Sunny
High 82F
Low 50F

    May 8

    Bike
    • 1h 00m
    • -----
    • -----

    Recovery
    Rest
    60
    Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.

    Swim
    • 45m
    • 1100.00 yards
    • -----

    Form
    45
    1100
    WU: 200 easy swimming. Then 2 x 50 Swim Golf.
    MS: 10x50 yd/m w/:20 rest:
    #1-2:Stomach kick
    #3-4: Right Side Kick
    #5-6: Left Side Kick
    #7-8: Six Kick Change
    #9-10: Six/Three Swim Transition.
    2x 50 Swim Golf. Did you improve your golf score?
    CD: 200 easy

    Swim Golf - Add up your 50 yd/m time and the # of strokes for the 50 yd/m - for example: 50 seconds and 50 strokes for a 50 yard swim would give you a golf sore of 100 Right Side Kick: How: Kick on your right side, with left shoulder pointed to the sky Head: Relaxed, underwater, look at the side of the pool. Advanced it to look at the bottom, but be sure to maintain vertical shoulders when on your side: shoulders perpendicular to bottom of the pool. Arms: Right arm extended, left hand rests on left thigh. Toes: Toes pointed, ankles relaxed. Keep width of kick within "tube" created by your body: relatively narrow. Breath: Take a small sculling motion with right hand and roll head easily to breathe. Exhale slowly and smoothly. Notes: 1. Keep shoulders perpendicular to pool bottom. "Point belly to the side of the pool." 2. Relatively narrow kick. 3. Smooth breath by rolling your head up to the sky. Left Side Kick - just the opposite of above Stomach Kick - Push off the wall with hands by your side, pressing head and chest into water, helping the legs come up. Kick steady for the length of the pool, rotating your body to the side to get a breath when needed. Six Kick Change - Start with Right Side Kick. 6 kicks, then pull and roll over to Left Side Kick. 6 kicks left side, roll, repeat Six/Three - Start with Right Side Kick. 6 kicks, then pull three arms strokes, ending up on your left side. Kick 6 kicks on your left side, then take 3 arm pulls to rotate over to your right side. Repeat.

      May 9

      Bike
      • 1h 15m
      • -----
      • -----

      Bike Base
      Endurance
      75
      75' ride on a flat course. Keep HR in Zone 1-2.

      Run
      • 30m
      • -----
      • -----

      Run Speed
      Speed/Efficiency
      30
      30' run with 4x30" strides. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done.

        May 10

        Bike
        • 1h 30m
        • -----
        • -----

        Bike Base
        Endurance
        90
        90' ride on a flat course. Keep HR in Zone 1-2.

        Swim
        • 45m
        • 1800.00 yards
        • -----

        Speed
        45
        1800
        WU: 400
        MS:
        12 * 50 on 1:30 ez/FAST
        300 pull
        12 * 25 1:00
        CD: 200 loosen

        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

        Sets 2-3
        Reps 15-20
        Speed Slow
        Recovery 1-1.5'
        AND Core #2 - 2x
        Time 75

        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.

          May 11

          Run
          • 1h 00m
          • -----
          • -----

          Run Base
          Endurance
          60
          Run 60' 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.

            May 12

            Bike
            • 3h 30m
            • -----
            • -----

            Bike Strength - KEY WORKOUT
            Strength
            210
            210' 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.

            Swim
            • 1h 15m
            • 4000.00 yards
            • -----

            Endurance - KEY WORKOUT
            75
            4000
            WU: 300 & 8x50 on 10" rest.
            MS: All are done on a 1' recovery. 1x each:
            1000 70% effort
            800 75% effort
            600 80% effort
            400 85% effort
            200 85% effort
            100 100% effort
            CD: 200

              May 13

              Run
              • 2h 00m
              • -----
              • -----

              Run Strength - KEY WORKOUT
              Strength
              120
              90' at Zone 1-2, last 30' at Z3. Stretch when done and add in Core 1, 2 or 3.

                May 14

                Off Day!
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                jashac's Training Plan


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