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Flossmoor,IL 
Today
Moderate or heavy rain shower High 70FLow 56F
  • Temp: 68F
  • Hum: 80%
  • W: 12mph W
THURSDAY
Light rain
High 55F
Low 42F
FRIDAY
Sunny
High 56F
Low 45F
SATURDAY
Overcast
High 56F
Low 47F
SUNDAY
Patchy light rain
High 58F
Low 51F

    May 10

    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

    Swim
    • 30m
    • 1500.00 meters
    • -----

    Swim Form
    Form
    30
    1500
    WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

    MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.

    CD: 200 easy alternating 50 pull, 50 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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

      May 11

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

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

        May 12

        Run
        • 1h 30m
        • -----
        • -----

        Run Base - KEY WORKOUT
        Endurance
        90
        Run 90' 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 13

          Bike
          • 2h 20m
          • -----
          • -----

          Bike Base - KEY WORKOUT
          Endurance
          140
          140' ride on a flat to rolling course. Keep HR in Zone 1-2.

            May 14

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

            Recovery
            Very Easy
            45
            Easy spin for 45' in small chain ring.

              May 15

              Run
              • 40m
              • -----
              • -----

              Speed
              40
              WU: 10' includes 4x20" strides.
              MS: Then 20' tempo run at LT or 5k could be substituted.
              CD: 10'
              Stretch when done and add in Core 1, 2 or 3.

              Swim
              • 1h 15m
              • 3350.00 meters
              • -----

              Endurance
              75
              3350
              WU: 400
              MS:
              4 * 300 w/:30 rest
              - Idea here: 1st swim moderate straight
              - 2nd even split 150's
              - 3rd descend 100's
              - 4th descend 75's
              2nd should be faster than the first and 3rd fast than 2nd so on…
              100 loosen ( easy)
              10 * 25 kick 0:10 RI
              600 pull w/ paddles
              8 * 75 on evens (2,4 etc) middle 25 is fast and on the odds 1st and last 25 fast - rest is 15"
              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.

                May 16

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

                Bike Hill Repeats
                Strength
                90
                WU: 15'
                MS: Then 3x10' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
                CD: 15'

                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

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                crowny2's Training Plan


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