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Charlotte,NC 
Today
Moderate or heavy rain shower High 78FLow 66F
  • Temp: 72F
  • Hum: 94%
  • W: 6mph ESE
MONDAY
Light rain shower
High 87F
Low 64F
TUESDAY
Patchy rain nearby
High 90F
Low 65F
WEDNESDAY
Patchy rain nearby
High 82F
Low 66F
THURSDAY
Sunny
High 82F
Low 63F

    May 22

    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 23

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

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

        May 24

        Bike
        • 1h 20m
        • -----
        • -----

        Bike Hill Repeats
        Strength
        80
        WU: 15'
        MS: Then 4x5' 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'

          May 25

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

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

            May 26

              May 27

              Off Day!

                May 28

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                triwolfpack's Training Plan


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                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

                Totals