The Salad Days

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June 5

Swim
  • 1h 05m
  • 3350.00 yards
  • 01m 56s /100 yards

400 choice warm up
6x75 w/fins @ 1:45 (kick/drill/swim by 25)
3 x [150 swim steady @ 2:45
100 kick FAST @ 2:45
50 recovery @ :60]
200 pull (easy)
3 x [100 swim steady @ 2:00
50 kick FAST @ 1:30
50 recovery @ :60]
200 pull (easy)
4 x [50 swim steady :60
25 kick FAST @ :45
50 recovery @ :60]
100 cool down

Bike
  • 1h 30m 01s
  • 25.03 miles
  • 16.68 Mi/hr

3miles up, 3miles down x4
1mile cd

June 4

Run
  • 47m 51s
  • 4.46 miles
  • 10m 43s /Mi

June 3

Bike
  • 5h 02m 34s
  • 81.68 miles
  • 16.20 Mi/hr

June 2

Swim
  • 45m
  • 2500.00 yards
  • 01m 48s /100 yards

Warm Up:
300 choice
8x50 w/:10 rest (descend stroke count 1-4, 5-8)
Main Set (repeat 2x):
4x75 w/:20 rest (25 easy free/25 non-free/25 FAST free)
4x100 w/:15 rest (descend time 1-4)
50 easy recovery
Cooldown:
200 kick easy
100 swim easy

June 1

Swim
  • 1h 02m
  • 3400.00 yards
  • 01m 49s /100 yards

400 swim warm up
8x50 kick w/fins @ :60
4x100 @ 2:00 (50 drill/50 build)
100 pull @ 2:00
200 pull @ 3:20
300 pull @ 5:20
400 pull @ 6:30
Extra :rest
400 swim @ 6:30
300 swim @ 5:30
200 swim @ 3:30
100 swim @ 2:00
200 easy cool down

Bike
  • 1h 01m
  • 17.50 miles
  • 17.21 Mi/hr

May 31

Run
  • 1h 01m 04s
  • 6.00 miles
  • 10m 10s /Mi

May 30

Bike
  • 1h 58m 28s
  • 34.60 miles
  • 17.52 Mi/hr

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StMaas' Training Log


 June 2012 
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